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Jake’s Body and Stamina

by Jake F.
3.0
(1 rating)

Program Description

**Jake's Body and Stamina** is a comprehensive 12-week program designed to enhance your strength and endurance through a balanced mix of resistance training and cardio. With a commitment of just 60 days a week, you'll engage in targeted workouts focusing on major muscle groups, including back, chest, legs, and core, ensuring a well-rounded approach to fitness. Each session combines compound movements and isolation exercises, paired with high-intensity interval training, to maximize calorie burn and build muscle. Get ready to transform your body and boost your stamina with this motivating and structured plan!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2025 07:17
  • Last Edited
    Aug 03, 2025 03:15

Summary

Transform your physique and boost your stamina with Jake’s Body and Stamina program! Over 12 weeks, you'll engage in a balanced 5-day weekly regimen that targets all major muscle groups, enhancing both strength and endurance. Each session is carefully crafted, featuring exercises like Lat Pulldowns, Incline Bench Presses, and Hammer Curls, ensuring a comprehensive approach to building muscle and improving cardiovascular fitness. Get ready to challenge yourself and see real results as you commit to this dynamic training experience!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Abs
10.5%
Triceps
10%
Chest
9.4%
Front Delts
9.1%
Lats
8.1%
Biceps
8.1%
Middle Delts
7.4%
Hamstrings
6.9%
Quadriceps
5.5%
Glutes
5.3%
Rear Delts
2.6%
Cardio
2.2%
Adductors
2%
Lower Back
1.7%
Forearms
0.4%
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4.8 Stars with 10, 000+ Ratings
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
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Smith Machine)
3
12-15 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Face Pull
3
15 reps
-
6
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Russian Twist
3
20 reps
-
7
Treadmill
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Preacher Curl (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
HIIT Cardio
1
25 mins
-
2
Plank
3
1 mins
-
3
Cable Crunch
3
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown (Neutral Grip)
4 Sets
6-8 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Stair Climber
1 Set
10 mins
-
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
6
Treadmill
1 Set
10 mins
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Walking Lunge
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
15 Reps
-
5
Hanging Leg Raise
3 Sets
15 Reps
-
6
Russian Twist
3 Sets
20 Reps
-
7
Treadmill
1 Set
10 mins
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Chest Fly (Cable)
3 Sets
15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Preacher Curl (Machine)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 5
1
HIIT Cardio
1 Set
25 mins
-
2
Plank
3 Sets
1 mins
-
3
Cable Crunch
3 Sets
20 Reps
-