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Farport Planet Fitness

by Chris A.
1 athletes joined

Program Description

To add to the other amazing programs designed around what is available at Planet Fitness.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 03, 2025 11:22
  • Last Edited
    Jul 04, 2025 01:21
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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
Chest Press (Machine)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Seated Overhead Press (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Bicep Curl (Machine)
4
15 reps
-
6
Hammer Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Bicep Curl (Machine)
4
15 reps
-
6
Hammer Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Bicep Curl (Machine)
4
15 reps
-
6
Hammer Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Bicep Curl (Machine)
4
15 reps
-
6
Hammer Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Bicep Curl (Machine)
4
15 reps
-
6
Hammer Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Bicep Curl (Machine)
4
15 reps
-
6
Hammer Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Bicep Curl (Machine)
4
15 reps
-
6
Hammer Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Bicep Curl (Machine)
4
15 reps
-
6
Hammer Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Bicep Curl (Machine)
4
15 reps
-
6
Hammer Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Bicep Curl (Machine)
4
15 reps
-
6
Hammer Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Bicep Curl (Machine)
4
15 reps
-
6
Hammer Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
15 reps
-
2
Seated Row (Machine)
4
15 reps
-
3
Reverse Pec Deck
4
15 reps
-
4
Shrug (Dumbbell)
4
15 reps
-
5
Bicep Curl (Machine)
4
15 reps
-
6
Hammer Curl
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Glute Kickback
4
15 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Glute Kickback
4
15 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Glute Kickback
4
15 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Glute Kickback
4
15 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Glute Kickback
4
15 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Glute Kickback
4
15 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Glute Kickback
4
15 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Glute Kickback
4
15 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Glute Kickback
4
15 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Glute Kickback
4
15 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Glute Kickback
4
15 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Glute Kickback
4
15 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
15 reps
-
2
Wood Chop
4
15 reps
-
3
Seated Cable Crunch
4
15 reps
-
4
Rotational Landmine Push Press
4
15 reps
-
5
Lying Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
15 reps
-
2
Wood Chop
4
15 reps
-
3
Seated Cable Crunch
4
15 reps
-
4
Rotational Landmine Push Press
4
15 reps
-
5
Lying Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
15 reps
-
2
Wood Chop
4
15 reps
-
3
Seated Cable Crunch
4
15 reps
-
4
Rotational Landmine Push Press
4
15 reps
-
5
Lying Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
15 reps
-
2
Wood Chop
4
15 reps
-
3
Seated Cable Crunch
4
15 reps
-
4
Rotational Landmine Push Press
4
15 reps
-
5
Lying Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
15 reps
-
2
Wood Chop
4
15 reps
-
3
Seated Cable Crunch
4
15 reps
-
4
Rotational Landmine Push Press
4
15 reps
-
5
Lying Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
15 reps
-
2
Wood Chop
4
15 reps
-
3
Seated Cable Crunch
4
15 reps
-
4
Rotational Landmine Push Press
4
15 reps
-
5
Lying Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
15 reps
-
2
Wood Chop
4
15 reps
-
3
Seated Cable Crunch
4
15 reps
-
4
Rotational Landmine Push Press
4
15 reps
-
5
Lying Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
15 reps
-
2
Wood Chop
4
15 reps
-
3
Seated Cable Crunch
4
15 reps
-
4
Rotational Landmine Push Press
4
15 reps
-
5
Lying Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
15 reps
-
2
Wood Chop
4
15 reps
-
3
Seated Cable Crunch
4
15 reps
-
4
Rotational Landmine Push Press
4
15 reps
-
5
Lying Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
15 reps
-
2
Wood Chop
4
15 reps
-
3
Seated Cable Crunch
4
15 reps
-
4
Rotational Landmine Push Press
4
15 reps
-
5
Lying Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
15 reps
-
2
Wood Chop
4
15 reps
-
3
Seated Cable Crunch
4
15 reps
-
4
Rotational Landmine Push Press
4
15 reps
-
5
Lying Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
15 reps
-
2
Wood Chop
4
15 reps
-
3
Seated Cable Crunch
4
15 reps
-
4
Rotational Landmine Push Press
4
15 reps
-
5
Lying Leg Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Chest Press (Machine)
4
15 reps
-
3
Lat Pulldown
4
15 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Chest Press (Machine)
4
15 reps
-
3
Lat Pulldown
4
15 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Chest Press (Machine)
4
15 reps
-
3
Lat Pulldown
4
15 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Chest Press (Machine)
4
15 reps
-
3
Lat Pulldown
4
15 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Chest Press (Machine)
4
15 reps
-
3
Lat Pulldown
4
15 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Chest Press (Machine)
4
15 reps
-
3
Lat Pulldown
4
15 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Chest Press (Machine)
4
15 reps
-
3
Lat Pulldown
4
15 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Chest Press (Machine)
4
15 reps
-
3
Lat Pulldown
4
15 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Chest Press (Machine)
4
15 reps
-
3
Lat Pulldown
4
15 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Chest Press (Machine)
4
15 reps
-
3
Lat Pulldown
4
15 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Chest Press (Machine)
4
15 reps
-
3
Lat Pulldown
4
15 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15 reps
-
2
Chest Press (Machine)
4
15 reps
-
3
Lat Pulldown
4
15 reps
-
4
Shoulder Press (Machine)
4
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
15 Reps
-
2
Shoulder Press (Machine)
4 Sets
15 Reps
-
3
Pec Deck (Machine)
4 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
6
Seated Overhead Press (Dumbbell)
4 Sets
15 Reps
-
Day 2
1
Wide Grip Lat Pulldown
4 Sets
15 Reps
-
2
Seated Row (Machine)
4 Sets
15 Reps
-
3
Reverse Pec Deck
4 Sets
15 Reps
-
4
Shrug (Dumbbell)
4 Sets
15 Reps
-
5
Bicep Curl (Machine)
4 Sets
15 Reps
-
6
Hammer Curl
4 Sets
15 Reps
-
Day 3
1
Leg Press
4 Sets
15 Reps
-
2
Leg Curl
4 Sets
15 Reps
-
3
Leg Extension
4 Sets
15 Reps
-
4
Glute Kickback
4 Sets
15 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
6
Seated Calf Raise
4 Sets
15 Reps
-
Day 4
1
Abs Crunch (Machine)
4 Sets
15 Reps
-
2
Wood Chop
4 Sets
15 Reps
-
3
Seated Cable Crunch
4 Sets
15 Reps
-
4
Rotational Landmine Push Press
4 Sets
15 Reps
-
5
Lying Leg Raise
4 Sets
15 Reps
-
Day 5
1
Squat (Smith Machine)
4 Sets
15 Reps
-
2
Chest Press (Machine)
4 Sets
15 Reps
-
3
Lat Pulldown
4 Sets
15 Reps
-
4
Shoulder Press (Machine)
4 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
-
6
Bicep Curl (Cable)
4 Sets
15 Reps
-