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Lean out Fatty

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Program Description

Lean out Fatty

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 11, 2026 12:26
  • Last Edited
    Feb 19, 2026 05:33
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.3%
Upper Back
9.9%
Hamstrings
9.6%
Triceps
9.5%
Quadriceps
9.1%
Glutes
8.6%
Chest
7.9%
Lats
6.7%
Middle Delts
5.2%
Biceps
5%
Rear Delts
3.7%
Abs
3.5%
Lower Back
3.1%
Cardio
2.4%
Calves
2.1%
Adductors
1.7%
Forearms
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Cardio
1
20 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Chest Fly (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Chest Fly (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Chest Fly (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2
Bench Press (Barbell)
4
6 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Chest Fly (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Single Arm Shoulder Press
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Dumbbell)
3
10 reps
-
6
Dip (Bodyweight)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Single Arm Shoulder Press
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Dumbbell)
3
10 reps
-
6
Dip (Bodyweight)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Single Arm Shoulder Press
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Dumbbell)
3
10 reps
-
6
Dip (Bodyweight)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Single Arm Shoulder Press
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Dumbbell)
3
10 reps
-
6
Dip (Bodyweight)
3
10 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Single Arm Shoulder Press
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Single Arm Shoulder Press
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Single Arm Shoulder Press
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Single Arm Shoulder Press
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
-
2
Barbell Row
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
-
2
Barbell Row
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
-
2
Barbell Row
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
-
2
Barbell Row
4
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
5 reps
-
2
Barbell Row
4
6 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
-
2
Barbell Row
3
6 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Cardio
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
-
2
Barbell Row
3
6 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Cardio
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
-
2
Barbell Row
3
6 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Cardio
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
-
2
Barbell Row
3
6 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Cardio
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Leg Extension
2
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
3
25 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
3
25 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
3
25 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
3
25 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Single Arm Shoulder Press
3
12 reps
-
3
One Arm Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Push Up
2
AMRAP
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Single Arm Shoulder Press
3
12 reps
-
3
One Arm Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Push Up
2
AMRAP
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Single Arm Shoulder Press
3
12 reps
-
3
One Arm Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Push Up
2
AMRAP
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Single Arm Shoulder Press
3
12 reps
-
3
One Arm Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Push Up
2
AMRAP
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
One Arm Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Push Up
2
AMRAP
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
One Arm Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Push Up
2
AMRAP
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
One Arm Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Push Up
2
AMRAP
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
One Arm Lateral Raise (Cable)
3
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Push Up
2
AMRAP
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Overhead Tricep Extension (Barbell)
3
15 reps
-
5
Diamond Push Up
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Overhead Tricep Extension (Barbell)
3
15 reps
-
5
Diamond Push Up
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Overhead Tricep Extension (Barbell)
3
15 reps
-
5
Diamond Push Up
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Cable)
3
15 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Overhead Tricep Extension (Barbell)
3
15 reps
-
5
Diamond Push Up
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Farmer's Walk (Weighted)
3
30 reps
-
7
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Farmer's Walk (Weighted)
3
30 reps
-
7
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Farmer's Walk (Weighted)
3
30 reps
-
7
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Farmer's Walk (Weighted)
3
30 reps
-
7
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
6
Face Pull
3
20 reps
-
7
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
6
Face Pull
3
20 reps
-
7
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
6
Face Pull
3
20 reps
-
7
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
6
Face Pull
3
20 reps
-
7
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
-
2
Seated Row (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
20 reps
-
4
Y Raise (Dumbbell)
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
-
2
Seated Row (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
20 reps
-
4
Y Raise (Dumbbell)
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
-
2
Seated Row (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
20 reps
-
4
Y Raise (Dumbbell)
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
-
2
Seated Row (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
20 reps
-
4
Y Raise (Dumbbell)
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
7
Cardio
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Cardio
1
75 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Cardio
1
75 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Cardio
1
75 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Curl
3
15 reps
-
5
Cardio
1
75 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
4
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
4
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
4
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
4
15 reps
-
6
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Leg Extension
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Leg Extension
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Leg Extension
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Leg Extension
3
15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Cardio
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Cardio
1 Set
20 mins
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Deadlift (Deficit)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Cardio
1 Set
10 mins
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Cardio
1 Set
15 mins
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Single Arm Shoulder Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Push Up
1 Set
1 Set
AMRAP
AMRAP
-
-
7
Cardio
1 Set
20 mins
-
Day 5
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
7
Cardio
1 Set
20 mins
-
Day 6
1
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Cardio
1 Set
75 mins
-