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ED WORKOUT

by Eric D.
2 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 24, 2025 04:17

Summary

Unleash your potential with the ED WORKOUT, a comprehensive 12-week program designed to elevate your strength and physique. Committing just five days a week, you'll engage in targeted push, pull, and leg workouts that incorporate essential lifts like the Bench Press and Squat, ensuring balanced muscle development. Each session is structured to challenge you with specific rep ranges and intensities, promoting progressive overload and measurable gains. Equip yourself with the tools for success and transform your training routine into a powerhouse of results!
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%
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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
-
-
-