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BoostcampPNG

Entrenamiento Semanal

by Miguel M.
2 athletes joined

Program Description

Entrenamiento general para todo el cuerpo.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    140 minutes
  • Created
    Nov 18, 2024 09:33
  • Last Edited
    Jun 18, 2025 11:58

Summary

**Entrenamiento Semanal** is a comprehensive 12-week program designed to elevate your strength and conditioning with six days of targeted workouts each week. This program focuses on building muscle and enhancing endurance through a balanced mix of compound and isolation exercises, including the bench press, deadlifts, and various core movements. Perfect for those looking to push their limits, you'll engage multiple muscle groups and maximize your gains in a full gym setting. Get ready to transform your physique and boost your performance!
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4.8 Stars with 10, 000+ Ratings
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
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
8-10 Reps
50%
65%
75%
75%
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
8-10 Reps
50%
70%
80%
80%
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
8-10 Reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3 Sets
12-15 Reps
50%
7
Sit Up
4 Sets
20 Reps
-
8
Leg Raise (Captain's Chair)
4 Sets
20 Reps
-
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
8-10 Reps
50%
65%
75%
75%
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
8-10 Reps
50%
70%
80%
80%
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
8-10 Reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3 Sets
12-15 Reps
50%
7
Sit Up
4 Sets
20 Reps
-
8
Leg Raise (Captain's Chair)
4 Sets
20 Reps
-
Day 3
1
Hammer Curl
1 Set
3 Sets
10-12 Reps
6-8 Reps
50%
70%
2
Bicep Curl (Dumbbell)
1 Set
3 Sets
10-12 Reps
6-8 Reps
50%
70%
3
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
50%
60%
70%
5
Wrist Curls
4 Sets
15 Reps
70%
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
70%
7
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
70%
8
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
50%
65%
75%
80%
Day 6
1
Hammer Curl
1 Set
3 Sets
10-12 Reps
6-8 Reps
50%
70%
2
Bicep Curl (Dumbbell)
1 Set
3 Sets
10-12 Reps
6-8 Reps
50%
70%
3
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
50%
60%
70%
5
Wrist Curls
4 Sets
15 Reps
70%
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
70%
7
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
70%
8
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
50%
65%
75%
80%
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
6 Reps
6 Reps
50%
50%
65%
75%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
50%
65%
75%
80%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
50%
65%
75%
80%
4
Standing Calf Raise
1 Set
2 Sets
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
50%
70%
80%
5
Hip Adductor (Machine)
1 Set
3 Sets
10-12 Reps
10-12 Reps
50%
70%
6
Hip Abductor (Machine)
1 Set
3 Sets
10-12 Reps
10-12 Reps
50%
70%
Day 4
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
6 Reps
6 Reps
50%
50%
65%
75%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
50%
65%
75%
80%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
50%
65%
75%
80%
4
Standing Calf Raise
1 Set
2 Sets
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
50%
70%
80%
5
Hip Adductor (Machine)
1 Set
3 Sets
10-12 Reps
10-12 Reps
50%
70%
6
Hip Abductor (Machine)
1 Set
3 Sets
10-12 Reps
10-12 Reps
50%
70%