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FBEOD

by Dani A.

Program Description

gain muscle

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 14, 2025 03:41
  • Last Edited
    Jun 18, 2025 11:27

Summary

Unlock your full potential with the FBEOD program, a comprehensive 12-week journey designed for those ready to elevate their fitness game. Committed to just two days a week, you'll engage in full-body workouts that blend strength training with functional movements, targeting all major muscle groups. Expect to build strength, enhance endurance, and sculpt your physique through a variety of exercises, including Smith machine presses, machine rows, and dynamic leg workouts. This program is perfect for anyone looking to maximize results with a manageable schedule. Dive in and transform your fitness routine today!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Hamstrings
11%
Upper Back
10.5%
Quadriceps
7.9%
Biceps
7.9%
Lats
7.3%
Chest
6.8%
Front Delts
6.8%
Abs
6.8%
Glutes
5.2%
Middle Delts
5.2%
Calves
5.2%
Rear Delts
3.1%
Lower Back
1.6%
Forearms
1%
Adductors
1%
Abductors
0.5%
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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
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Machine)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
4-8 reps
RPE 10
5
Lat Pulldown
1
4-8 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
7
Seated Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Extension
1
4-8 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-8 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 10
11
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Machine)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
4-8 reps
RPE 10
5
Lat Pulldown
1
4-8 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
7
Seated Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Extension
1
4-8 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-8 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 10
11
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Machine)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
4-8 reps
RPE 10
5
Lat Pulldown
1
4-8 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
7
Seated Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Extension
1
4-8 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-8 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 10
11
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Machine)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
4-8 reps
RPE 10
5
Lat Pulldown
1
4-8 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
7
Seated Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Extension
1
4-8 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-8 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 10
11
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Machine)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
4-8 reps
RPE 10
5
Lat Pulldown
1
4-8 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
7
Seated Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Extension
1
4-8 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-8 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 10
11
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Machine)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
4-8 reps
RPE 10
5
Lat Pulldown
1
4-8 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
7
Seated Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Extension
1
4-8 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-8 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 10
11
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Machine)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
4-8 reps
RPE 10
5
Lat Pulldown
1
4-8 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
7
Seated Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Extension
1
4-8 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-8 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 10
11
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Machine)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
4-8 reps
RPE 10
5
Lat Pulldown
1
4-8 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
7
Seated Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Extension
1
4-8 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-8 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 10
11
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Machine)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
4-8 reps
RPE 10
5
Lat Pulldown
1
4-8 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
7
Seated Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Extension
1
4-8 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-8 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 10
11
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Machine)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
4-8 reps
RPE 10
5
Lat Pulldown
1
4-8 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
7
Seated Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Extension
1
4-8 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-8 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 10
11
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Machine)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
4-8 reps
RPE 10
5
Lat Pulldown
1
4-8 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
7
Seated Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Extension
1
4-8 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-8 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 10
11
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Machine)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Chest Supported Row (Machine)
1
4-8 reps
RPE 10
5
Lat Pulldown
1
4-8 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
7
Seated Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Extension
1
4-8 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-8 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
4-8 reps
RPE 10
11
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
2
Stiff Leg Deadlift
1
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
4
Pull-Up (Weighted)
1
4-8 reps
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Shrug (Barbell)
1
4-8 reps
RPE 10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 10
9
Lying Leg Curl
1
4-8 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
1
4-8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
2
Stiff Leg Deadlift
1
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
4
Pull-Up (Weighted)
1
4-8 reps
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Shrug (Barbell)
1
4-8 reps
RPE 10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 10
9
Lying Leg Curl
1
4-8 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
1
4-8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
2
Stiff Leg Deadlift
1
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
4
Pull-Up (Weighted)
1
4-8 reps
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Shrug (Barbell)
1
4-8 reps
RPE 10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 10
9
Lying Leg Curl
1
4-8 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
1
4-8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
2
Stiff Leg Deadlift
1
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
4
Pull-Up (Weighted)
1
4-8 reps
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Shrug (Barbell)
1
4-8 reps
RPE 10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 10
9
Lying Leg Curl
1
4-8 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
1
4-8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
2
Stiff Leg Deadlift
1
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
4
Pull-Up (Weighted)
1
4-8 reps
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Shrug (Barbell)
1
4-8 reps
RPE 10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 10
9
Lying Leg Curl
1
4-8 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
1
4-8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
2
Stiff Leg Deadlift
1
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
4
Pull-Up (Weighted)
1
4-8 reps
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Shrug (Barbell)
1
4-8 reps
RPE 10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 10
9
Lying Leg Curl
1
4-8 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
1
4-8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
2
Stiff Leg Deadlift
1
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
4
Pull-Up (Weighted)
1
4-8 reps
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Shrug (Barbell)
1
4-8 reps
RPE 10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 10
9
Lying Leg Curl
1
4-8 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
1
4-8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
2
Stiff Leg Deadlift
1
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
4
Pull-Up (Weighted)
1
4-8 reps
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Shrug (Barbell)
1
4-8 reps
RPE 10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 10
9
Lying Leg Curl
1
4-8 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
1
4-8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
2
Stiff Leg Deadlift
1
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
4
Pull-Up (Weighted)
1
4-8 reps
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Shrug (Barbell)
1
4-8 reps
RPE 10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 10
9
Lying Leg Curl
1
4-8 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
1
4-8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
2
Stiff Leg Deadlift
1
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
4
Pull-Up (Weighted)
1
4-8 reps
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Shrug (Barbell)
1
4-8 reps
RPE 10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 10
9
Lying Leg Curl
1
4-8 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
1
4-8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
2
Stiff Leg Deadlift
1
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
4
Pull-Up (Weighted)
1
4-8 reps
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Shrug (Barbell)
1
4-8 reps
RPE 10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 10
9
Lying Leg Curl
1
4-8 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
1
4-8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
2
Stiff Leg Deadlift
1
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
4
Pull-Up (Weighted)
1
4-8 reps
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Shrug (Barbell)
1
4-8 reps
RPE 10
8
Single Arm Rear Delt Cable Fly
1
4-8 reps
RPE 10
9
Lying Leg Curl
1
4-8 reps
RPE 10
10
Incline Tricep Extension (Dumbbell)
1
4-8 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
12
Abs Crunch (Machine)
1
4-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
4-8 Reps
@10
2
Shoulder Press (Machine)
1 Set
4-8 Reps
@10
3
Dip (Weighted)
1 Set
4-8 Reps
@10
4
Chest Supported Row (Machine)
1 Set
4-8 Reps
@10
5
Lat Pulldown
1 Set
4-8 Reps
@10
6
Squat (Smith Machine)
1 Set
4-8 Reps
@10
7
Seated Hamstring Curl
1 Set
4-8 Reps
@10
8
Leg Extension
1 Set
4-8 Reps
@10
9
Tricep Pushdown (Cable)
1 Set
4-8 Reps
@10
10
Preacher Curl (Dumbbell)
1 Set
4-8 Reps
@10
11
Calf Raise (Leg Press)
1 Set
4-8 Reps
@10
12
Abs Crunch (Machine)
1 Set
4-8 Reps
@10
Day 2
1
Calf Raise (Leg Press)
1 Set
4-8 Reps
@10
2
Stiff Leg Deadlift
1 Set
4-8 Reps
@10
3
Leg Press (45 Degrees)
1 Set
4-8 Reps
@10
4
Pull-Up (Weighted)
1 Set
4-8 Reps
@10
5
Chest Press (Machine)
1 Set
4-8 Reps
@10
6
One Arm Lateral Raise (Cable)
1 Set
4-8 Reps
@10
7
Shrug (Barbell)
1 Set
4-8 Reps
@10
8
Single Arm Rear Delt Cable Fly
1 Set
4-8 Reps
@10
9
Lying Leg Curl
1 Set
4-8 Reps
@10
10
Incline Tricep Extension (Dumbbell)
1 Set
4-8 Reps
@10
11
Hammer Curl (Dumbbell)
1 Set
4-8 Reps
@10
12
Abs Crunch (Machine)
1 Set
4-8 Reps
@10