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The BluePrint

by Tamara Finklea

Program Description

This is the plan, the one that builds muscle, definition, and power from the ground up. The Blueprint isn’t guesswork — it’s structure, progression, and intensity dialed in. Heavy lifts, smart splits, zero fluff. You show up, push hard, and watch your physique get carved week by week.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 04, 2025 05:59
  • Last Edited
    Oct 05, 2025 09:30

Summary

Unlock your strength potential with **The BluePrint**, a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll dive into a balanced mix of compound and isolation exercises targeting all major muscle groups. With a focus on progressive overload and proper form, this program ensures you build muscle and enhance your overall fitness. Get ready to transform your physique and elevate your performance in just three months!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Triceps
10.9%
Front Delts
9.8%
Chest
9.6%
Biceps
7.8%
Hamstrings
7.5%
Quadriceps
6.5%
Glutes
5.9%
Lats
5.8%
Middle Delts
4.4%
Calves
4.4%
Cardio
3.7%
Abs
3.1%
Rear Delts
2.8%
Lower Back
2.7%
Abductors
2.5%
Forearms
1.3%
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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
Bench Press (Paused)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Skull Crusher (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Skull Crusher (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Skull Crusher (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Skull Crusher (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Skull Crusher (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Skull Crusher (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Skull Crusher (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Skull Crusher (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Skull Crusher (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Skull Crusher (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Skull Crusher (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Skull Crusher (Dumbbell)
2
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
2
10 reps
-
7
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
8
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Treadmill
1
30 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Treadmill
1
30 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Treadmill
1
30 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Treadmill
1
30 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Treadmill
1
30 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Treadmill
1
30 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Treadmill
1
30 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Treadmill
1
30 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Treadmill
1
30 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Treadmill
1
30 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Treadmill
1
30 mins
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Treadmill
1
30 mins
-
6
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bench Press (Paused)
2
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bench Press (Paused)
2
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bench Press (Paused)
2
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bench Press (Paused)
2
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bench Press (Paused)
2
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bench Press (Paused)
2
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bench Press (Paused)
2
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bench Press (Paused)
2
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bench Press (Paused)
2
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bench Press (Paused)
2
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bench Press (Paused)
2
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bench Press (Paused)
2
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Machine)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Front Raise
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Rack Pull (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Rack Pull (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Rack Pull (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Rack Pull (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Rack Pull (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Rack Pull (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Rack Pull (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Rack Pull (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Rack Pull (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Rack Pull (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Rack Pull (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Rack Pull (Barbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Treadmill
1
20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Cable Crossover
3 Sets
10 Reps
-
4
Skull Crusher (Dumbbell)
2 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Machine)
2 Sets
10 Reps
-
7
Treadmill
1 Set
20 mins
-
Day 2
1
T-Bar Row
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Shrug (Barbell)
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
6
Hammer Curl (Cable)
3 Sets
10 Reps
-
7
Preacher Curl (Barbell)
2 Sets
10 Reps
-
8
Treadmill
1 Set
20 mins
-
Day 3
1
Hack Squat
3 Sets
10 Reps
-
2
Leg Press
2 Sets
10 Reps
-
3
Leg Extension
2 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Treadmill
1 Set
30 mins
-
6
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Incline Bench Press (Barbell)
2 Sets
10 Reps
-
2
Bench Press (Paused)
2 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4
Shoulder Press (Machine)
2 Sets
10 Reps
-
5
Lateral Raise (Machine)
2 Sets
10 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
7
Front Raise
3 Sets
10 Reps
-
8
Treadmill
1 Set
15 mins
-
Day 5
1
Leg Curl
3 Sets
10 Reps
-
2
Leg Curl
3 Sets
10 Reps
-
3
Rack Pull (Barbell)
3 Sets
10 Reps
-
4
Hip Abductor (Machine)
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-
6
Treadmill
1 Set
20 mins
-