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BoostcampPNG

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 04, 2025 06:27
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Triceps
11.2%
Front Delts
10%
Chest
9.8%
Biceps
8%
Hamstrings
7.7%
Quadriceps
6.7%
Glutes
6.1%
Lats
5.9%
Middle Delts
4.5%
Calves
4.5%
Cardio
3.8%
Rear Delts
2.9%
Lower Back
2.7%
Abductors
2.6%
Forearms
1.4%
Abs
0.9%
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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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-