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Little Rookie Plan
by christopher kho
4 athletes joined
Program Description
The primary goal of this workout plan is to introduce a beginner, or "little rookie," to a structured and progressive exercise routine. The plan aims to build a foundation of strength, flexibility, and endurance while focusing on proper form and injury prevention. Additionally, the plan is designed to be enjoyable and sustainable to encourage long-term adherence to a healthy and active lifestyle.
Program Overview
Level
Beginner
Goal
Muscle & Sculpting, Bodybuilding, Bodyweight Fitness, Athletics
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 03, 2024 03:41
Last Edited
May 14, 2024 03:12
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7