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Star Wars - R2D2 SW Update

by Levente Biro

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 29, 2025 10:13
  • Last Edited
    Jun 30, 2025 10:48
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4.8 Stars with 10, 000+ Ratings
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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 Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Incline Bench Press (Dumbbell)
3
10 reps
-
6B
Chest Press (Machine)
4
-
7A
Lateral Raise (Dumbbell)
3
12 reps
-
7B
Lateral Raise (Cable)
3
12 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Incline Bench Press (Dumbbell)
3
10 reps
-
6B
Chest Press (Machine)
4
-
7A
Lateral Raise (Dumbbell)
3
12 reps
-
7B
Lateral Raise (Cable)
3
12 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Incline Bench Press (Dumbbell)
3
10 reps
-
6B
Chest Press (Machine)
4
-
7A
Lateral Raise (Dumbbell)
3
12 reps
-
7B
Lateral Raise (Cable)
3
12 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Incline Bench Press (Dumbbell)
3
10 reps
-
6B
Chest Press (Machine)
4
-
7A
Lateral Raise (Dumbbell)
3
12 reps
-
7B
Lateral Raise (Cable)
3
12 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Incline Bench Press (Dumbbell)
3
10 reps
-
6B
Chest Press (Machine)
4
-
7A
Lateral Raise (Dumbbell)
3
12 reps
-
7B
Lateral Raise (Cable)
3
12 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Incline Bench Press (Dumbbell)
3
10 reps
-
6B
Chest Press (Machine)
4
-
7A
Lateral Raise (Dumbbell)
3
12 reps
-
7B
Lateral Raise (Cable)
3
12 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Incline Bench Press (Dumbbell)
3
10 reps
-
6B
Chest Press (Machine)
4
-
7A
Lateral Raise (Dumbbell)
3
12 reps
-
7B
Lateral Raise (Cable)
3
12 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Incline Bench Press (Dumbbell)
3
10 reps
-
6B
Chest Press (Machine)
4
-
7A
Lateral Raise (Dumbbell)
3
12 reps
-
7B
Lateral Raise (Cable)
3
12 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Incline Bench Press (Dumbbell)
3
10 reps
-
6B
Chest Press (Machine)
4
-
7A
Lateral Raise (Dumbbell)
3
12 reps
-
7B
Lateral Raise (Cable)
3
12 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Incline Bench Press (Dumbbell)
3
10 reps
-
6B
Chest Press (Machine)
4
-
7A
Lateral Raise (Dumbbell)
3
12 reps
-
7B
Lateral Raise (Cable)
3
12 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Incline Bench Press (Dumbbell)
3
10 reps
-
6B
Chest Press (Machine)
4
-
7A
Lateral Raise (Dumbbell)
3
12 reps
-
7B
Lateral Raise (Cable)
3
12 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Incline Bench Press (Dumbbell)
3
10 reps
-
6B
Chest Press (Machine)
4
-
7A
Lateral Raise (Dumbbell)
3
12 reps
-
7B
Lateral Raise (Cable)
3
12 reps
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Leg Press
3
8 reps
-
8
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Leg Press
3
8 reps
-
8
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Leg Press
3
8 reps
-
8
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Leg Press
3
8 reps
-
8
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Leg Press
3
8 reps
-
8
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Leg Press
3
8 reps
-
8
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Leg Press
3
8 reps
-
8
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Leg Press
3
8 reps
-
8
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Leg Press
3
8 reps
-
8
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Leg Press
3
8 reps
-
8
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Leg Press
3
8 reps
-
8
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Curl
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Leg Press
3
8 reps
-
8
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Plank Hip Dips
3
AMRAP
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Push Up
3
AMRAP
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Plank Hip Dips
3
AMRAP
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Push Up
3
AMRAP
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Plank Hip Dips
3
AMRAP
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Push Up
3
AMRAP
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Plank Hip Dips
3
AMRAP
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Push Up
3
AMRAP
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Plank Hip Dips
3
AMRAP
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Push Up
3
AMRAP
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Plank Hip Dips
3
AMRAP
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Push Up
3
AMRAP
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Plank Hip Dips
3
AMRAP
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Push Up
3
AMRAP
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Plank Hip Dips
3
AMRAP
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Push Up
3
AMRAP
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Plank Hip Dips
3
AMRAP
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Push Up
3
AMRAP
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Plank Hip Dips
3
AMRAP
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Push Up
3
AMRAP
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Plank Hip Dips
3
AMRAP
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Push Up
3
AMRAP
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Plank Hip Dips
3
AMRAP
-
5
Overhead Press (Barbell)
3
10 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Push Up
3
AMRAP
-
8
Dip (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
AMRAP
-
6
Hammer Curl (Cable)
3
AMRAP
-
7
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
AMRAP
-
6
Hammer Curl (Cable)
3
AMRAP
-
7
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
AMRAP
-
6
Hammer Curl (Cable)
3
AMRAP
-
7
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
AMRAP
-
6
Hammer Curl (Cable)
3
AMRAP
-
7
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
AMRAP
-
6
Hammer Curl (Cable)
3
AMRAP
-
7
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
AMRAP
-
6
Hammer Curl (Cable)
3
AMRAP
-
7
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
AMRAP
-
6
Hammer Curl (Cable)
3
AMRAP
-
7
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
AMRAP
-
6
Hammer Curl (Cable)
3
AMRAP
-
7
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
AMRAP
-
6
Hammer Curl (Cable)
3
AMRAP
-
7
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
AMRAP
-
6
Hammer Curl (Cable)
3
AMRAP
-
7
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
AMRAP
-
6
Hammer Curl (Cable)
3
AMRAP
-
7
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
AMRAP
-
6
Hammer Curl (Cable)
3
AMRAP
-
7
Dead Hang
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Raise (Captain's Chair)
3 Sets
17 Reps
-
2
Cable Crunch
3 Sets
15 Reps
-
3
Bench Press (Barbell)
4 Sets
6 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
8 Reps
-
5
Shoulder Press (Machine)
3 Sets
10 Reps
-
6A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
6B
Chest Press (Machine)
4 Sets
-
7A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7B
Lateral Raise (Cable)
3 Sets
12 Reps
-
8
Dip (Bodyweight)
3 Sets
AMRAP
-
Day 2
1
Wide Grip Pull-Up
5 Sets
AMRAP
-
2
Squat (Smith Machine)
3 Sets
10 Reps
-
3
Leg Curl
4 Sets
10 Reps
-
4
Leg Extension
4 Sets
10 Reps
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
-
6
Hip Adductor (Machine)
3 Sets
15 Reps
-
7
Leg Press
3 Sets
8 Reps
-
8
Seated Calf Raise
3 Sets
15 Reps
-
Day 3
1
Wide Grip Pull-Up
5 Sets
AMRAP
-
2
Deadlift (Barbell)
3 Sets
4 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Run
1 Set
30 mins
-
Day 5
1
Leg Raise (Captain's Chair)
3 Sets
17 Reps
-
2
Cable Crunch
3 Sets
15 Reps
-
3
Bench Press (Barbell)
4 Sets
6 Reps
-
4
Plank Hip Dips
3 Sets
AMRAP
-
5
Overhead Press (Barbell)
3 Sets
10 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
7
Push Up
3 Sets
AMRAP
-
8
Dip (Bodyweight)
3 Sets
AMRAP
-
Day 6
1
Wide Grip Pull-Up
5 Sets
AMRAP
-
2
Deadlift (Barbell)
3 Sets
4 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
AMRAP
-
6
Hammer Curl (Cable)
3 Sets
AMRAP
-
7
Dead Hang
3 Sets
AMRAP
-
Day 7
1
Run
1 Set
30 mins
-