Program Description
This program contains a 12-week gym schedule that is designed to train 6 days per week.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 10, 2025 03:23
- Last EditedJul 11, 2025 07:51
Summary
Unlock your potential with the **Level Up Guide: Elevate**, a comprehensive 12-week program designed for serious lifters looking to transform their physique. With six training days each week, you'll engage in a balanced mix of strength-focused workouts targeting glutes, quads, push, and pull movements, while incorporating core stability exercises. Each session is thoughtfully structured to maximize muscle engagement and promote growth, ensuring you stay motivated and challenged throughout your journey. Equip yourself with the tools and techniques to elevate your performance and achieve your fitness goals.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Single Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Single Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Single Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Single Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
3
Reverse Lunge (Barbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
3
Reverse Lunge (Barbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
3
Reverse Lunge (Barbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
3
Reverse Lunge (Barbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Seated Hamstring Curl
2
1
12 reps
16 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Seated Hamstring Curl
2
1
12 reps
16 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Seated Hamstring Curl
2
1
12 reps
16 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Seated Hamstring Curl
2
1
12 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Plank
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Plank
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Plank
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Plank
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Arnold Press
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Plank
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Arnold Press
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Plank
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Arnold Press
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Plank
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Arnold Press
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Plank
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
Plank
2
7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
Plank
2
7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
Plank
2
7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Skull Crusher (Dumbbell)
3
15 reps
-
5
Plank
2
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
4
12 reps
-
4
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
4
12 reps
-
4
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
4
12 reps
-
4
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
4
12 reps
-
4
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Extension
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Extension
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Extension
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
-
2
Leg Extension
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
4
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
4
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
4
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
4
Calf Raise (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
4
12 reps
-
5
Bicycle Crunch
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
4
12 reps
-
5
Bicycle Crunch
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
4
12 reps
-
5
Bicycle Crunch
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
4
12 reps
-
5
Bicycle Crunch
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Lat Pulldown
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Leg Raise
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Lat Pulldown
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Leg Raise
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Lat Pulldown
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Leg Raise
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
6 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Lat Pulldown
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Lying Leg Raise
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Lying Leg Raise
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Lying Leg Raise
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Lying Leg Raise
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
T-Bar Row
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Lying Leg Raise
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Single Leg Press
3
15 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Single Leg Romanian Deadlift
3
12 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Single Leg Press
3
15 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Single Leg Romanian Deadlift
3
12 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Single Leg Press
3
15 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Single Leg Romanian Deadlift
3
12 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Single Leg Press
3
15 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Single Leg Romanian Deadlift
3
12 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Press
1
1
1
8 reps
12 reps
15 reps
-
-
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Press
1
1
1
8 reps
12 reps
15 reps
-
-
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Press
1
1
1
8 reps
12 reps
15 reps
-
-
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Leg Press
1
1
1
8 reps
12 reps
15 reps
-
-
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Arnold Press
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Arnold Press
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Arnold Press
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Arnold Press
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Face Pull
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Face Pull
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Face Pull
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Face Pull
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
-
-
-
-
2
Hip Thrust (Barbell)3 Sets
8 Reps
-
3
Single Leg Press3 Sets
10-12 Reps
-
4
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)4 Sets
8-10 Reps
-
2
Chest Press (Machine)3 Sets
8-10 Reps
-
3
Lateral Raise (Cable)3 Sets
12-15 Reps
-
4
Tricep Pushdown (Cable)3 Sets
12 Reps
-
5
Plank2 Sets
3 mins
-
Day 3
1
Leg Press1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
15 Reps
-
-
-
-
2
Leg Extension4 Sets
10 Reps
-
3
Hip Abductor (Machine)4 Sets
12 Reps
-
4
Calf Raise (Machine)4 Sets
15 Reps
-
Day 4
1
Lat Pulldown4 Sets
8 Reps
-
2
Seated Row (Cable)3 Sets
12 Reps
-
3
Rear Delt Fly (Cable)3 Sets
12 Reps
-
4
Bicep Curl (Cable)4 Sets
12 Reps
-
5
Bicycle Crunch1 Set
100 Reps
-
Day 5
1
Hip Thrust (Barbell)3 Sets
8 Reps
-
2
Single Leg Press3 Sets
15 Reps
-
3
Seated Hamstring Curl3 Sets
12 Reps
-
4
Single Leg Romanian Deadlift3 Sets
12 Reps
-
5
Single Leg Calf Raise (Bodyweight)3 Sets
15 Reps
-
Day 6
1
Lat Pulldown (Close Grip)3 Sets
10 Reps
-
2
Arnold Press1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
-
-
-
3
Single Arm Row (Dumbbell)3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)2 Sets
15 Reps
-
5
Front Raise2 Sets
15 Reps
-