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BoostcampPNG

Farport Phase 1 (of 4)

by Chris A.

Program Description

To be better in life, family and regain one’s purpose

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2026 12:10
  • Last Edited
    Jan 18, 2026 12:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Front Delts
11.6%
Upper Back
10.8%
Biceps
9.3%
Hamstrings
8.2%
Chest
7.7%
Lats
7.7%
Quadriceps
6.7%
Middle Delts
6.2%
Glutes
5.1%
Rear Delts
3.9%
Abs
3.9%
Forearms
2.5%
Abductors
1.8%
Calves
1.5%
Lower Back
0.8%
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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
Chest Press (Machine)
3
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Calf extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Torso Rotation
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Torso Rotation
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Torso Rotation
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Torso Rotation
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Torso Rotation
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Torso Rotation
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Torso Rotation
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Torso Rotation
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Torso Rotation
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Torso Rotation
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Torso Rotation
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Cable)
3
12 reps
-
4
Upright Row (Cable)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Torso Rotation
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Pushdown
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Pushdown
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Pushdown
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Pushdown
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Pushdown
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Pushdown
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Pushdown
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Pushdown
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Pushdown
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Pushdown
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Pushdown
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Tricep Pushdown
3
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Incline Chest Press (Machine)
3 Sets
12 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Chest Fly (Cable)
3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Tricep Extension (Machine)
3 Sets
12 Reps
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
2
Seated Row (Machine)
3 Sets
12 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
4
Reverse Pec Deck
3 Sets
12 Reps
-
5
Preacher Curl (Machine)
3 Sets
12 Reps
-
6
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 3
1
Leg Press
4 Sets
12 Reps
-
2
Hack Squat
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Calf extension
3 Sets
12 Reps
-
Day 4
1
Shoulder Press (Machine)
3 Sets
12 Reps
-
2
Lateral Raise (Cable)
3 Sets
12 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
4
Upright Row (Cable)
3 Sets
12 Reps
-
5
Abs Crunch (Machine)
3 Sets
12 Reps
-
6
Torso Rotation
3 Sets
12 Reps
-
Day 5
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
-
6
Tricep Pushdown
3 Sets
12 Reps
-
7
Bicep Curl (Machine)
3 Sets
12 Reps
-