Program Description
🔥 Purpose of the "Unrecognizable" Program To ignite total transformation — physically, mentally, and emotionally — over 90 days by pushing past perceived limits, breaking excuses, and proving that discipline, not luck, defines success. This program is for anyone who's ever been doubted — by others or themselves. It’s designed to build a body that turns heads and a mindset that turns doubters into believers. ✅ Key Focus Areas: Body Recomposition: Lose fat, build muscle, and reshape your physique. Mental Toughness: Cultivate discipline, confidence, and unstoppable focus. Lifestyle Habits: Build daily habits that support long-term success — not just a quick fix. Accountability: You’ll be challenged, tracked, and guided — no hiding, no slacking. Identity Shift: You won’t just look different — you’ll be different. Nutrition:
Program Overview
- LevelIntermediate
- GoalBodybuilding, Bodyweight Fitness, Muscle & Sculpting
- EquipmentFull Gym
- Program Length14 weeks
- Time Per Workout50 minutes
- CreatedJun 25, 2025 03:11
- Last EditedJul 10, 2025 01:16
Summary
Transform your physique with the **UNRECOGNIZABLE** program, a comprehensive 14-week journey designed to redefine your strength and endurance. Training every day of the week, this program combines targeted upper and lower body workouts, including push, pull, and leg days, alongside essential cardio sessions to boost your heart health. With a full gym setup, you'll engage in a variety of exercises such as barbell squats, dumbbell presses, and bodyweight pull-ups, ensuring a well-rounded approach to fitness. Get ready to push your limits and unveil a stronger, more confident you!
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Machine)
4
12 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Machine)
4
12 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Machine)
4
12 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Machine)
4
12 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Russian Twist
1
AMRAP
-
6
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Russian Twist
1
AMRAP
-
6
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Russian Twist
1
AMRAP
-
6
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Russian Twist
1
AMRAP
-
6
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Russian Twist
1
AMRAP
-
6
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
-
2
Shoulder Press (Machine)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Shoulder Press (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
12 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
12 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
12 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Barbell Row
4
10 reps
-
3
Lat Pulldown
4
12 reps
-
4
Bicep Curl (EZ Bar)
4
12 reps
-
5
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
T-Bar Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
T-Bar Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
T-Bar Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
T-Bar Row
4
10 reps
-
3
Standing Pullover (Cable)
3
15 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Lat Pulldown
4
12 reps
-
4
Barbell Row
4
10 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Lat Pulldown
4
12 reps
-
4
Barbell Row
4
10 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Lat Pulldown
4
12 reps
-
4
Barbell Row
4
10 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Lat Pulldown
4
12 reps
-
4
Barbell Row
4
10 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Lat Pulldown
4
12 reps
-
4
Barbell Row
4
10 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
-
2
Abs Crunch (Machine)
1
-
3
Russian Twist
1
-
4
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Lunge (Bodyweight)
3
20 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Lunge (Bodyweight)
3
20 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Lunge (Bodyweight)
3
20 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
12 reps
-
3
Lunge (Bodyweight)
3
20 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Seated Hamstring Curl
4
15 reps
-
3
Split Squat (Smith Machine)
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Seated Hamstring Curl
4
15 reps
-
3
Split Squat (Smith Machine)
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Seated Hamstring Curl
4
15 reps
-
3
Split Squat (Smith Machine)
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Seated Hamstring Curl
4
15 reps
-
3
Split Squat (Smith Machine)
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Glute Bridge (Barbell)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Russian Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Glute Bridge (Barbell)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Russian Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Glute Bridge (Barbell)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Russian Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Glute Bridge (Barbell)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Russian Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Glute Bridge (Barbell)
3
15 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Russian Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Squat (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
4
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
4
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
4
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
4
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Tricep Rope Push Down (Cable)
1
-
4
Tricep Extension (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
12 reps
-
3
Front Raise
3
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
12 reps
-
3
Front Raise
3
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
12 reps
-
3
Front Raise
3
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
12 reps
-
3
Front Raise
3
15 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Face Pull
4
15 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Face Pull
4
15 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Face Pull
4
15 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Face Pull
4
15 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Plank
1
-
6
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Deficit Deadlift (Barbell)
3
8 reps
-
3
Face Pull
4
15 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
5
Cardio
1
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Deficit Deadlift (Barbell)
3
8 reps
-
3
Face Pull
4
15 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
5
Cardio
1
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Deficit Deadlift (Barbell)
3
8 reps
-
3
Face Pull
4
15 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
5
Cardio
1
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Deficit Deadlift (Barbell)
3
8 reps
-
3
Face Pull
4
15 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
5
Cardio
1
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Sumo Squat
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Sumo Squat
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Sumo Squat
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Sumo Squat
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
15 reps
-
2
Tricep Pushdown (Cable)
4
15 reps
-
3
Wrist Curls
3
20 reps
-
4
Russian Twist
1
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
15 reps
-
2
Tricep Pushdown (Cable)
4
15 reps
-
3
Wrist Curls
3
20 reps
-
4
Russian Twist
1
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
15 reps
-
2
Tricep Pushdown (Cable)
4
15 reps
-
3
Wrist Curls
3
20 reps
-
4
Russian Twist
1
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
15 reps
-
2
Tricep Pushdown (Cable)
4
15 reps
-
3
Wrist Curls
3
20 reps
-
4
Russian Twist
1
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
15 reps
-
2
Tricep Pushdown (Cable)
4
15 reps
-
3
Wrist Curls
3
20 reps
-
4
Russian Twist
1
AMRAP
-
5
Cardio (Zone 2)
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Lat Pulldown
1
-
4
Abs Crunch (Machine)
1
-
5
Russian Twist
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 14 Weeks
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Overhead Press (Machine)4 Sets
12 Reps
-
3
Lateral Raise (Machine)3 Sets
15 Reps
-
4
Tricep Pushdown (Cable)4 Sets
12 Reps
-
5
Cardio1 Set
20-30 mins
-
Day 2
1
Pull-Up (Bodyweight)3 Sets
AMRAP
-
2
Barbell Row4 Sets
10 Reps
-
3
Lat Pulldown4 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)4 Sets
12 Reps
-
5
Cardio1 Set
20-30 mins
-
Day 3
1
Squat (Barbell)4 Sets
10 Reps
-
2
Leg Press3 Sets
12 Reps
-
3
Lunge (Bodyweight)3 Sets
20 Reps
-
4
Seated Calf Raise4 Sets
20 Reps
-
Day 4
1
Cardio1 Set
15 mins
-
Day 5
1
Bench Press (Barbell)4 Sets
10 Reps
-
2
Arnold Press4 Sets
12 Reps
-
3
Front Raise3 Sets
15 Reps
-
4
Overhead Tricep Extension (Dumbbell)3 Sets
12 Reps
-
5
Cardio1 Set
20-30 mins
-
Day 6
1
Seated Row (Cable)4 Sets
12 Reps
-
2
Deficit Deadlift (Barbell)3 Sets
8 Reps
-
3
Face Pull4 Sets
15 Reps
-
4
Hammer Curl (Dumbbell)3 Sets
15 Reps
-
5
Cardio1 Set
20-30 Reps
-
Day 7
1
Cardio1 Set
15 mins
-