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Farport Planet Fitness

by Chris A.
2 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 10, 2025 01:12

Summary

Embark on a transformative 12-week journey with the Farport Planet Fitness program, designed for those ready to elevate their strength and conditioning. Committing to five days a week, you'll engage in a dynamic mix of machine and dumbbell exercises targeting all major muscle groups, ensuring balanced development and explosive gains. Each session is meticulously crafted to push your limits while promoting proper form and technique. Get ready to build muscle, enhance endurance, and achieve your fitness goals with confidence!
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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
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
-