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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
    Jul 10, 2025 07:09

Summary

Embark on a 12-week journey with the "Star Wars - R2D2 SW Update" program, designed for those ready to train hard every day of the week. This comprehensive regimen includes a mix of push, leg, and core workouts, featuring exercises like bench presses, squats, and cable crunches to build strength and sculpt your physique. With a full gym required, you'll have access to the tools needed to maximize your gains and push your limits. Get ready to unleash your inner hero and transform your fitness game!
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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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
-
8A
Skull Crusher (Barbell)
3
10 reps
-
8B
Overhead Tricep Extension (Cable)
3
12 reps
-
9
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
-
3A
Incline Bench Press (Dumbbell)
3
10 reps
-
3B
Chest Press (Machine)
3
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Cable)
3
12 reps
-
7A
Skull Crusher (Barbell)
3
10 reps
-
7B
Overhead Tricep Extension (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
-
3A
Incline Bench Press (Dumbbell)
3
10 reps
-
3B
Chest Press (Machine)
3
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Cable)
3
12 reps
-
7A
Skull Crusher (Barbell)
3
10 reps
-
7B
Overhead Tricep Extension (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
-
3A
Incline Bench Press (Dumbbell)
3
10 reps
-
3B
Chest Press (Machine)
3
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Cable)
3
12 reps
-
7A
Skull Crusher (Barbell)
3
10 reps
-
7B
Overhead Tricep Extension (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
-
3A
Incline Bench Press (Dumbbell)
3
10 reps
-
3B
Chest Press (Machine)
3
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Cable)
3
12 reps
-
7A
Skull Crusher (Barbell)
3
10 reps
-
7B
Overhead Tricep Extension (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
-
3A
Incline Bench Press (Dumbbell)
3
10 reps
-
3B
Chest Press (Machine)
3
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Cable)
3
12 reps
-
7A
Skull Crusher (Barbell)
3
10 reps
-
7B
Overhead Tricep Extension (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
-
3A
Incline Bench Press (Dumbbell)
3
10 reps
-
3B
Chest Press (Machine)
3
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Cable)
3
12 reps
-
7A
Skull Crusher (Barbell)
3
10 reps
-
7B
Overhead Tricep Extension (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
-
3A
Incline Bench Press (Dumbbell)
3
10 reps
-
3B
Chest Press (Machine)
3
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Cable)
3
12 reps
-
7A
Skull Crusher (Barbell)
3
10 reps
-
7B
Overhead Tricep Extension (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
-
3A
Incline Bench Press (Dumbbell)
3
10 reps
-
3B
Chest Press (Machine)
3
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Cable)
3
12 reps
-
7A
Skull Crusher (Barbell)
3
10 reps
-
7B
Overhead Tricep Extension (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
-
3A
Incline Bench Press (Dumbbell)
3
10 reps
-
3B
Chest Press (Machine)
3
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Cable)
3
12 reps
-
7A
Skull Crusher (Barbell)
3
10 reps
-
7B
Overhead Tricep Extension (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
-
3A
Incline Bench Press (Dumbbell)
3
10 reps
-
3B
Chest Press (Machine)
3
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Cable)
3
12 reps
-
7A
Skull Crusher (Barbell)
3
10 reps
-
7B
Overhead Tricep Extension (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
-
3A
Incline Bench Press (Dumbbell)
3
10 reps
-
3B
Chest Press (Machine)
3
-
4
Pec Fly (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Lateral Raise (Cable)
3
12 reps
-
7A
Skull Crusher (Barbell)
3
10 reps
-
7B
Overhead Tricep Extension (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
1A
Leg Curl
4
10 reps
-
1B
Lying Leg Curl
4
10 reps
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Press
3
8 reps
-
6
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10 reps
-
1B
Lying Leg Curl
4
10 reps
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Press
3
8 reps
-
6
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10 reps
-
1B
Lying Leg Curl
4
10 reps
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Press
3
8 reps
-
6
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10 reps
-
1B
Lying Leg Curl
4
10 reps
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Press
3
8 reps
-
6
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10 reps
-
1B
Lying Leg Curl
4
10 reps
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Press
3
8 reps
-
6
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10 reps
-
1B
Lying Leg Curl
4
10 reps
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Press
3
8 reps
-
6
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10 reps
-
1B
Lying Leg Curl
4
10 reps
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Press
3
8 reps
-
6
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10 reps
-
1B
Lying Leg Curl
4
10 reps
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Press
3
8 reps
-
6
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10 reps
-
1B
Lying Leg Curl
4
10 reps
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Press
3
8 reps
-
6
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10 reps
-
1B
Lying Leg Curl
4
10 reps
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Press
3
8 reps
-
6
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10 reps
-
1B
Lying Leg Curl
4
10 reps
-
2
Leg Extension
4
10 reps
-
3
Hip Abductor (Machine)
3
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Leg Press
3
8 reps
-
6
Squat (Smith Machine)
3
10 reps
-
7A
Standing Calf Raise
3
5 reps
-
7B
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
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Chest Supported Row (Machine)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Face Away Cable Curl
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
3
12 reps
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5A
Seated Row (Cable)
3
10 reps
-
5B
Chest Supported Row (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
3
12 reps
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5A
Seated Row (Cable)
3
10 reps
-
5B
Chest Supported Row (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
3
12 reps
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5A
Seated Row (Cable)
3
10 reps
-
5B
Chest Supported Row (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
3
12 reps
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5A
Seated Row (Cable)
3
10 reps
-
5B
Chest Supported Row (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
3
12 reps
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5A
Seated Row (Cable)
3
10 reps
-
5B
Chest Supported Row (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
3
12 reps
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5A
Seated Row (Cable)
3
10 reps
-
5B
Chest Supported Row (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
3
12 reps
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5A
Seated Row (Cable)
3
10 reps
-
5B
Chest Supported Row (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
3
12 reps
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5A
Seated Row (Cable)
3
10 reps
-
5B
Chest Supported Row (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
3
12 reps
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5A
Seated Row (Cable)
3
10 reps
-
5B
Chest Supported Row (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
3
12 reps
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5A
Seated Row (Cable)
3
10 reps
-
5B
Chest Supported Row (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
3
12 reps
-
2
Preacher Curl (Dumbbell)
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5A
Seated Row (Cable)
3
10 reps
-
5B
Chest Supported Row (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Plank Hip Dips
3
AMRAP
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
10 reps
-
8
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Plank Hip Dips
3
AMRAP
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
10 reps
-
8
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Plank Hip Dips
3
AMRAP
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
10 reps
-
8
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Plank Hip Dips
3
AMRAP
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
10 reps
-
8
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Plank Hip Dips
3
AMRAP
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
10 reps
-
8
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Plank Hip Dips
3
AMRAP
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
10 reps
-
8
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Plank Hip Dips
3
AMRAP
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
10 reps
-
8
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Plank Hip Dips
3
AMRAP
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
10 reps
-
8
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Plank Hip Dips
3
AMRAP
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
10 reps
-
8
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Plank Hip Dips
3
AMRAP
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
10 reps
-
8
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Plank Hip Dips
3
AMRAP
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
10 reps
-
8
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
17 reps
-
2
Cable Crunch
3
15 reps
-
3
Plank Hip Dips
3
AMRAP
-
4
Bench Press (Barbell)
4
6 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Cable Corssover
3
-
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Skull Crusher (Barbell)
3
10 reps
-
8
Push Up
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
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Chest Supported Row (Machine)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
-
6
Hammer Curl (Cable)
3
AMRAP
-
7
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Chest Supported Row (Machine)
3
10 reps
-
3
Preacher Curl (Dumbbell)
3
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Deadlift (Barbell)
3
4 reps
-
6
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Chest Supported Row (Machine)
3
10 reps
-
3
Preacher Curl (Dumbbell)
3
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Deadlift (Barbell)
3
4 reps
-
6
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Chest Supported Row (Machine)
3
10 reps
-
3
Preacher Curl (Dumbbell)
3
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Deadlift (Barbell)
3
4 reps
-
6
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Chest Supported Row (Machine)
3
10 reps
-
3
Preacher Curl (Dumbbell)
3
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Deadlift (Barbell)
3
4 reps
-
6
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Chest Supported Row (Machine)
3
10 reps
-
3
Preacher Curl (Dumbbell)
3
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Deadlift (Barbell)
3
4 reps
-
6
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Chest Supported Row (Machine)
3
10 reps
-
3
Preacher Curl (Dumbbell)
3
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Deadlift (Barbell)
3
4 reps
-
6
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Chest Supported Row (Machine)
3
10 reps
-
3
Preacher Curl (Dumbbell)
3
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Deadlift (Barbell)
3
4 reps
-
6
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Chest Supported Row (Machine)
3
10 reps
-
3
Preacher Curl (Dumbbell)
3
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Deadlift (Barbell)
3
4 reps
-
6
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Chest Supported Row (Machine)
3
10 reps
-
3
Preacher Curl (Dumbbell)
3
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Deadlift (Barbell)
3
4 reps
-
6
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Chest Supported Row (Machine)
3
10 reps
-
3
Preacher Curl (Dumbbell)
3
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Deadlift (Barbell)
3
4 reps
-
6
Dead Hang
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Chest Supported Row (Machine)
3
10 reps
-
3
Preacher Curl (Dumbbell)
3
-
4
Hammer Curl (Cable)
3
AMRAP
-
5
Deadlift (Barbell)
3
4 reps
-
6
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
-
8A
Skull Crusher (Barbell)
3 Sets
10 Reps
-
8B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
9
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
-
4A
Seated Row (Cable)
3 Sets
10 Reps
-
4B
Chest Supported Row (Machine)
3 Sets
10 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
6
Face Away Cable Curl
3 Sets
12 Reps
-
7
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
Plank Hip Dips
3 Sets
AMRAP
-
4
Bench Press (Barbell)
4 Sets
6 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Reverse Cable Corssover
3 Sets
-
7A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
7B
Skull Crusher (Barbell)
3 Sets
10 Reps
-
8
Push Up
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
-
4A
Seated Row (Cable)
3 Sets
10 Reps
-
4B
Chest Supported Row (Machine)
3 Sets
10 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
-
6
Hammer Curl (Cable)
3 Sets
AMRAP
-
7
Dead Hang
3 Sets
AMRAP
-
Day 7
1
Run
1 Set
30 mins
-