logo
BoostcampPNG

ED WORKOUT

by Eric D.
1 athletes joined

Program Description

idk

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 15, 2025 01:35
  • Last Edited
    Sep 15, 2025 03:02
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.1%
Quadriceps
11.7%
Front Delts
10.7%
Chest
10.7%
Hamstrings
8.2%
Triceps
7.8%
Middle Delts
7.1%
Upper Back
7.1%
Lats
6.8%
Glutes
5.7%
Calves
3.6%
Rear Delts
2.1%
Forearms
1.8%
Abs
1.4%
Adductors
1.4%
Lower Back
1.4%
Abductors
0.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Shoulder Press (Machine)
3
6-8 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Reverse Pec Deck
3
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Reverse Pec Deck
3
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Reverse Pec Deck
3
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Reverse Pec Deck
3
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Reverse Pec Deck
3
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Reverse Pec Deck
3
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Reverse Pec Deck
3
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Reverse Pec Deck
3
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Reverse Pec Deck
3
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Reverse Pec Deck
3
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Reverse Pec Deck
3
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Upright Row (Barbell)
3
6-8 reps
-
4
Reverse Pec Deck
3
8-10 reps
-
5
Preacher Curl (EZ Bar)
3
8-10 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (EZ Bar)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Press
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Press
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Press
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Press
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Press
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Press
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Press
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Press
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Press
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Press
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Press
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Deadlift (Barbell)
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Press
3
6-8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Reverse Pec Deck
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
8
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
9
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
Day 5
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Leg Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-