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BoostcampPNG

Fullawno’s Bootlegged Gains

by Dany C.
1 athletes joined

Program Description

This program will make you feel encouraged the first 4 weeks. It will feel easily do-able. It will then make you have to take out the discipline complete the workouts. By the last few weeks, you will be hoping it ends soon. Once done however, you will look in the mirror and want to go for another 12 weeks.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 20, 2025 03:09
  • Last Edited
    Jun 26, 2025 11:21
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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
Leg Press
4
8-12 reps
-
2
Squat (Barbell)
4
8-12 reps
-
3
Split Squat (Bodyweight)
3
AMRAP
-
4
Stiff Leg Deadlift
5
8-12 reps
-
5
Lying Leg Curl
5
8-12 reps
-
6
Seated Calf Raise
4
8-12 reps
-
7
Standing Calf Raise
4
8-12 reps
-
8
Hip Thrust (Barbell)
4
8-12 reps
-
9
Abs Crunch (Bodyweight)
4
8-12 reps
-
10
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
14-18 reps
-
2
Sumo Squat
2
14-18 reps
-
3
Leg Extension
4
14-18 reps
-
4
Leg Curl
4
14-18 reps
-
5
Hack Squat
4
14-18 reps
-
6
Seated Calf Raise
5
18-20 reps
-
7A
Abs Crunch (Bodyweight)
4
10 reps
-
7B
Oblique Crunch
4
10 reps
-
8
Abs Crunch (Bodyweight)
4
30 reps
-
9
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
25-35 reps
-
2
Squat (Dumbbell)
4
25-35 reps
-
3
Leg Extension
6
15-20 reps
-
4A
Lying Leg Curl
5
15-20 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
5
15-20 reps
-
5A
Seated Calf Raise
4
20-25 reps
-
5B
Standing Calf Raise
4
20-25 reps
-
6
Leg Pull-In
4
20 reps
-
7
Leg Pull-In
4
20 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
7
8-10 reps
-
5
Tricep Pushdown (Cable)
4
8-10 reps
-
6
Bench Press (Close Grip)
3
8-10 reps
-
7
Tricep Extension (Dumbbell)
3
8-10 reps
-
8
Tricep Pushdown (Cable)
7
8-10 reps
-
9
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
-
2
Leg Extension
5
15 reps
-
3
Leg Curl
5
15 reps
-
4
Seated Calf Raise
10
10 reps
-
5
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15-20 reps
-
2
Leg Press
2
8-12 reps
-
3
Hack Squat
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Leg Curl
2
15-20 reps
-
6
Seated Calf Raise
2
8-12 reps
-
7
Standing Calf Raise
2
8-12 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
2A
Leg Extension
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
2B
Leg Curl
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
3
Leg Extension
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
4
Leg Curl
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
5
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
1
2
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Underhand Lat Pulldown
1
2
1
1
5 reps
10 reps
15 reps
20 reps
-
-
-
-
3A
T-Bar Row
1
1
2
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
3B
Reverse Abs Crunch (Bodyweight)
1
1
2
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Seated Row (Cable)
1
2
1
1
5 reps
10 reps
15 reps
20 reps
-
-
-
-
5
Cable Crunch
1
2
1
1
5 reps
10 reps
15 reps
20 reps
-
-
-
-
6A
Bent Over Row (Barbell)
1
1
2
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
6B
Leg Pull-In
5
AMRAP
-
7
Bent Over Row (Barbell)
1
2
1
1
5 reps
10 reps
15 reps
20 reps
-
-
-
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
50 reps
40 reps
30 reps
-
-
-
2
Leg Press
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
3
Hack Squat
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
4
Leg Extension
1
1
1
30 reps
40 reps
50 reps
-
-
-
5
Lying Leg Curl
1
1
1
50 reps
40 reps
30 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
7
Leg Curl
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
8
Seated Calf Raise
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
9
Standing Calf Raise
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
10
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
2
Leg Extension
3
50 reps
-
3
Hack Squat
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Leg Curl
3
50 reps
-
5
Stiff Leg Deadlift
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
6
Single Leg Calf Raise (Weighted)
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
5
30 reps
-
1B
Leg Press
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
1C
Hack Squat
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2A
Leg Curl
5
30 reps
-
2B
Leg Press
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
2C
Hack Squat
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Split Squat (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
3
Split Squat (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
4
Calf Raise (Leg Press)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
5
Standing Calf Raise
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
6
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
14-18 reps
-
2
Bench Press (Dumbbell)
4
14-18 reps
-
3
Incline Chest Fly (Dumbbell)
4
14-18 reps
-
4
Tricep Extension (Dumbbell)
3
14-18 reps
-
5
Dip (Bodyweight)
3
14-18 reps
-
6
Tricep Pushdown (Cable)
3
14-18 reps
-
7
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
7
20-25 reps
-
2
Bench Press (Smith Machine)
7
20-25 reps
-
3
Incline Chest Fly (Dumbbell)
6
15-20 reps
-
4
Cable Crossover
4
15-20 reps
-
5A
Tricep Pushdown (Cable)
3
15-20 reps
-
5B
Tricep Extension (Cable)
3
15-20 reps
-
6A
Skull Crusher (Barbell)
3
15-20 reps
-
6B
Bench Press (Close Grip)
3
15-20 reps
-
7
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
-
2
Leg Press
4
10-15 reps
-
3
Hack Squat
4
10-15 reps
-
4
Squat (Smith Machine)
7
10-15 reps
-
5
Lying Leg Curl
4
10-15 reps
-
6
Stiff Leg Deadlift
4
10-15 reps
-
7
Leg Curl
7
10-15 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
10
10 reps
-
2
Incline Chest Fly (Dumbbell)
5
10 reps
-
3
Decline Bench Press (Dumbbell)
5
10 reps
-
4
Abs Crunch (Weighted)
10
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Machine)
2
8-12 reps
-
5
Shrug (Barbell)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
8
Tricep Extension (Dumbbell)
2
8-12 reps
-
9
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
1B
Decline Bench Press (Dumbbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
2
Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
3
Bicep Curl (Barbell)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
4A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
-
-
-
4B
Incline Bench Press (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
1
10 reps
20 reps
30 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
10 reps
20 reps
30 reps
-
-
-
7
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Squat (Barbell)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
3A
Hack Squat
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
3B
Stiff Leg Deadlift
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Hack Squat
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
5
Stiff Leg Deadlift
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
6
Walking Lunge (Dumbbell)
3
20 reps
-
7
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
1B
T-Bar Row
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
2A
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
20 reps
30 reps
-
-
-
2B
Bent Over Row (Barbell)
1
1
1
10 reps
15 reps
20 reps
-
-
-
3A
Wide Grip Lat Pulldown
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
3B
Dip (Bodyweight)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4A
Cable Crossover
1
1
1
10 reps
20 reps
30 reps
-
-
-
4B
Lat Pulldown (Close Grip)
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
3
Chest Fly (Dumbbell)
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
6
Tricep Extension (Dumbbell)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
7
Push Up
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
8
Dips Between Chairs
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
1B
Incline Chest Fly (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
1C
Cable Crossover
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2A
Cable Crossover
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
2B
Incline Chest Fly (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
2C
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
3B
Tricep Extension (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
3C
Tricep Rope Push Down (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4A
Tricep Rope Push Down (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
4B
Tricep Extension (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
4C
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
1B
Single Arm Row (Dumbbell)
2
2
2
2
2
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
2A
Lat Pulldown
2
2
2
25 reps
15 reps
5 reps
-
-
-
2B
Cable Crossover
2
2
2
25 reps
15 reps
5 reps
-
-
-
3
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cuban Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Standing Front Barbell Raise Overhead
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
5
Reverse Abs Crunch (Bodyweight)
4
8-12 reps
-
6
Ab Rollout
4
8-12 reps
-
7
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
18-20 reps
-
2
Lateral Raise (Dumbbell)
4
18-20 reps
-
3
Lying Reverse Fly
4
18-20 reps
-
4
Seated Front Raise
3
18-20 reps
-
5
Shrug (Dumbbell)
4
18-20 reps
-
6
Lying Leg Raise
6
18-20 reps
-
7
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
20-25 reps
-
1B
Lateral Raise (Dumbbell)
3
20-25 reps
-
1C
Front Raise
3
20-25 reps
-
2A
Rear Delt Fly (Dumbbell)
4
20-25 reps
-
2B
Lateral Raise (Dumbbell)
4
20-25 reps
-
3
Shrug (Dumbbell)
3
20-25 reps
-
4
Abs Crunch (Weighted)
3
15-20 reps
-
5
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Seated Front Raise
3
8-10 reps
-
4
Lying Reverse Fly
3
8-10 reps
-
5
Seated Military Press (Smith Machine)
7
8-10 reps
-
6
Kneeling Ab Rollout
1
AMRAP
-
7
Iron Cross
7
8-10 reps
-
8
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
10 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Shrug (Barbell)
5
20 reps
-
4
Treadmill
1
15 mins
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
2
Upright Row (Dumbbell)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
3
Wide Grip Lat Pulldown
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
4
Straight Arm Pulldown
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
5
Abs Crunch (Weighted)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
6
Reverse Abs Crunch (Bodyweight)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
7
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
3A
Chest Press (Machine)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
3B
Single Leg Calf Raise (Weighted)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Cable Crossover
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
5
Standing Calf Raise
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
6
Treadmill
1
15 mins
-
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
One Arm Bent Over Row
3
8-12 reps
-
5
Dumbbell Bench Pullover
3
8-12 reps
-
6
Rack Pull (Barbell)
3
8-12 reps
-
7
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
18-20 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
One Arm Bent Over Row
3
14-18 reps
-
5
T-Bar Row
3
14-18 reps
-
6
Wide Grip Lat Pulldown
3
14-18 reps
-
7
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15-18 reps
-
2A
Wide Grip Lat Pulldown
3
15-20 reps
-
2B
Underhand Lat Pulldown
3
15-20 reps
-
3A
T-Bar Row
3
15-20 reps
-
3B
Straight Arm Pulldown
3
15-20 reps
-
4
Deadlift (Barbell)
3
15-20 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Rear Pull-Up
3
10-12 reps
-
2
Pull-Up (Bodyweight)
3
10-12 reps
-
3
Dumbbell Row
4
8-10 reps
-
4
T-Bar Row
4
8-10 reps
-
5
Shrug (Barbell)
2
12-15 reps
-
6
Seated Row (Cable)
7
8-10 reps
-
7
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
-
2
Arnold Press
5
10 reps
-
3
Lateral Raise (Dumbbell)
5
15 reps
-
4
Upright Row (Barbell)
5
15 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Decline Bench Press (Dumbbell)
2
8-12 reps
-
4
Cable Crossover
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
8-12 reps
-
6
Bicep Curl (Barbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
1B
Lateral Raise (Cable)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
2
Seated Military Press (Barbell)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
3
Partial Lateral Raise (Cable)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
4A
Shrug (Barbell)
1
1
1
30 reps
20 reps
10 reps
-
-
-
4B
Upright Row (Barbell)
1
1
1
30 reps
20 reps
10 reps
-
-
-
5
Shrug (Barbell)
1
1
1
10 reps
20 reps
30 reps
-
-
-
6
Upright Row (Barbell)
1
1
1
10 reps
20 reps
30 reps
-
-
-
7
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
1B
Upright Row (Cable)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
3
Front Raise
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
4A
Lateral Raise (Dumbbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4B
Rear Delt Fly (Cable)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
20 reps
30 reps
-
-
-
6
Rear Delt Fly (Cable)
1
1
1
10 reps
20 reps
30 reps
-
-
-
7
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
1B
Front Raise
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2A
Rear Delt Fly (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
2B
Seated Front Raise
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3A
Rear Delt Fly (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
3B
Hip Thrust (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4A
Rear Delt Fly (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
4B
Hip Thrust (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
25 reps
15 reps
5 reps
-
-
-
1B
Chin-Up (Bodyweight)
1
1
20 reps
10 reps
-
-
2
Lat Pulldown (Close Grip)
1
1
1
5 reps
10 reps
15 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
20 reps
25 reps
30 reps
-
-
-
4
Single Arm Row (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
7
Preacher Curl (EZ Bar)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
1B
Deadlift (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
1C
Dumbbell Row
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
2A
Dumbbell Row
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
2B
Deadlift (Barbell)
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
2C
Wide Grip Lat Pulldown
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3A
Bicep Curl (Barbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3B
Bicep Curl (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
3C
Bicep Curl (EZ Bar)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
4A
Bicep Curl (EZ Bar)
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4B
Bicep Curl (Cable)
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4C
Bicep Curl (Barbell)
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
1B
One Arm Lateral Raise (Dumbbell)
2
2
2
2
2
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
2A
Partial Lateral Raise (Cable)
1
1
1
30 reps
20 reps
10 reps
-
-
-
2B
Cable Crunch
3
AMRAP
-
3A
Partial Lateral Raise (Cable)
1
1
1
10 reps
20 reps
30 reps
-
-
-
3B
Sit Up
3
AMRAP
-
4
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Alternating Dumbbell Curl
4
8-12 reps
-
3
Bicep Curl (EZ Bar)
4
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Hip Thrust (Barbell)
4
8-12 reps
-
7
Sit Up
3
8-12 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
14-18 reps
-
2
Preacher Curl (EZ Bar)
3
14-18 reps
-
3
Bicep Curl (Cable)
3
14-18 reps
-
4
Standing Calf Raise
4
18-20 reps
-
5
Cable Crunch
4
18-20 reps
-
6
Abs Crunch (Bodyweight)
4
18-20 reps
-
7
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
6
15-20 reps
-
2
Bicep Curl (Barbell)
3
15-20 reps
-
3
Seated Calf Raise
6
15-20 reps
-
4
Standing Calf Raise
6
15-20 reps
-
5A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
5B
Leg Pull-In
3
15-20 reps
-
6
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-10 reps
-
2
Incline Curl (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (Cable)
3
8-10 reps
-
4
Spider Curl
7
8-10 reps
-
5
Seated Calf Raise
3
20 reps
-
6
Calf Raise (Machine)
3
20 reps
-
7
Standing Calf Raise
7
20 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
-
2
Bicep Curl (EZ Bar)
5
10 reps
-
3
Dip (Bodyweight)
10
10 reps
-
4
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
2
8-12 reps
-
3
Bent Over Row (Barbell)
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Dumbbell Row
2
8-12 reps
-
6
Deadlift (Barbell)
2
8-12 reps
-
7
Cable Crunch
2
8-12 reps
-
8
Sit Up
2
8-12 reps
-
9
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
1B
Seated Calf Raise
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
3
Seated Calf Raise
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
5
Skull Crusher (Dumbbell)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
6
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
1B
Hammer Curl (Dumbbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
2
Bicep Curl (Barbell)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
4A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
-
-
-
4B
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
10 reps
-
-
-
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
20 reps
30 reps
-
-
-
6
Dips Between Chairs
1
1
1
10 reps
20 reps
30 reps
-
-
-
7
Reverse Abs Crunch (Bodyweight)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
8
Leg Pull-In
1
1
1
10 reps
20 reps
30 reps
-
-
-
9
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
1B
Seated Dumbbell Curl
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2A
Tricep Extension (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
2B
Spider Curl
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
2
Rear Delt Fly (Cable)
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
-
5
Shrug (Barbell)
2
2
2
25 reps
15 reps
5 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
1B
Military Press (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
1C
Front Raise
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2A
Front Raise
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
2B
Military Press (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
2C
Upright Row (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3A
Seated Calf Raise
2
2
2
30 reps
20 reps
10 reps
-
-
-
3B
Leg Pull-In
6
AMRAP
-
4
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
1B
Tricep Extension (Dumbbell)
2
2
2
2
2
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
2A
Bicep Curl (Dumbbell)
2
2
2
30 reps
20 reps
10 reps
-
-
-
2B
Tricep Extension (Dumbbell)
2
2
2
30 reps
20 reps
10 reps
-
-
-
3
Treadmill
1
15 mins
-
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
4 Sets
8-12 Reps
-
2
Squat (Barbell)
4 Sets
8-12 Reps
-
3
Split Squat (Bodyweight)
3 Sets
AMRAP
-
4
Stiff Leg Deadlift
5 Sets
8-12 Reps
-
5
Lying Leg Curl
5 Sets
8-12 Reps
-
6
Seated Calf Raise
4 Sets
8-12 Reps
-
7
Standing Calf Raise
4 Sets
8-12 Reps
-
8
Hip Thrust (Barbell)
4 Sets
8-12 Reps
-
9
Abs Crunch (Bodyweight)
4 Sets
8-12 Reps
-
10
Treadmill
1 Set
15 mins
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Dip (Bodyweight)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
-
7
Treadmill
1 Set
15 mins
-
Day 3
1
Cuban Press
4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
3
Standing Front Barbell Raise Overhead
4 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
-
5
Reverse Abs Crunch (Bodyweight)
4 Sets
8-12 Reps
-
6
Ab Rollout
4 Sets
8-12 Reps
-
7
Treadmill
1 Set
15 mins
-
Day 4
1
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
4
One Arm Bent Over Row
3 Sets
8-12 Reps
-
5
Dumbbell Bench Pullover
3 Sets
8-12 Reps
-
6
Rack Pull (Barbell)
3 Sets
8-12 Reps
-
7
Treadmill
1 Set
15 mins
-
Day 5
1
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
2
Alternating Dumbbell Curl
4 Sets
8-12 Reps
-
3
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
8-12 Reps
-
5
Seated Calf Raise
4 Sets
8-12 Reps
-
6
Hip Thrust (Barbell)
4 Sets
8-12 Reps
-
7
Sit Up
3 Sets
8-12 Reps
-
8
Treadmill
1 Set
15 mins
-
Day 6
No exercises added to this day
Day 7
No exercises added to this day