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Summer Aesthetics

by Cody M.
5 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 09, 2025 04:21
  • Last Edited
    Jun 18, 2025 11:05

Summary

Get ready to sculpt your ideal physique with the Summer Aesthetics program! Over the course of 10 weeks, you'll engage in five focused workouts each week, targeting major muscle groups through a mix of compound and isolation exercises. From bench presses to squats and military presses, this program is designed to enhance strength and definition, helping you achieve that summer-ready look. Equip yourself with a full gym and commit to this transformative journey—your aesthetic goals are within reach!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Dip (Assisted)
3
12 reps
-
4
Barbell Row
3
15 reps
-
5
Bench Press (Dumbbell)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Dip (Assisted)
3
12 reps
-
4
Barbell Row
3
15 reps
-
5
Bench Press (Dumbbell)
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Barbell Row
3
12 reps
-
5
Flat Assisted Bench Press
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Barbell Row
3
12 reps
-
5
Flat Assisted Bench Press
3
15 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Hammer Curl (Dumbbell)
3
15 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Barbell Row
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Decline Crunch (Weighted)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Barbell Row
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Decline Crunch (Weighted)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Barbell Row
3
10 reps
-
5
Flat Assisted Bench Press
3
10 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Decline Crunch (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Barbell Row
3
10 reps
-
5
Flat Assisted Bench Press
3
10 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Decline Crunch (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Barbell Row
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Decline Crunch (Weighted)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Barbell Row
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Decline Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Wide Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
5
Ab Wheel
3
5 reps
-
6
Leg Extension
3
15 reps
-
7
Crunch Machine Weighted
3
15 reps
-
8
Landmine Oblique Twist
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Squat (Barbell)
4
12 reps
-
3
Wide Squat
3
12 reps
-
4
Lunge (Kettlebell)
3
15 reps
-
5
Ab Wheel
3
5 reps
-
6
Leg Extension
3
15 reps
-
7
Crunch Machine Weighted
3
15 reps
-
8
Landmine Oblique Twist
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Squat (Barbell)
3
10 reps
-
3
Wide Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Ab Wheel
3
5 reps
-
6
Leg Extension
3
15 reps
-
7
Crunch Machine Weighted
3
15 reps
-
8
Landmine Oblique Twist
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Squat (Barbell)
4
10 reps
-
3
Wide Squat
3
10 reps
-
4
Lunge (Kettlebell)
3
12 reps
-
5
Ab Wheel
3
5 reps
-
6
Leg Extension
3
15 reps
-
7
Crunch Machine Weighted
3
15 reps
-
8
Landmine Oblique Twist
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Wide Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Ab Wheel
4
6 reps
-
6
Leg Extension
3
12 reps
-
7
Crunch Machine Weighted
4
12 reps
-
8
Landmine Oblique Twist
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Squat (Barbell)
4
8 reps
-
3
Wide Squat
3
10 reps
-
4
Lunge (Kettlebell)
3
12 reps
-
5
Ab Wheel
4
6 reps
-
6
Leg Extension
3
12 reps
-
7
Crunch Machine Weighted
4
12 reps
-
8
Landmine Oblique Twist
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Squat (Barbell)
3
8 reps
-
3
Wide Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Ab Wheel
4
6 reps
-
6
Leg Extension
3
12 reps
-
7
Crunch Machine Weighted
4
12 reps
-
8
Landmine Oblique Twist
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Squat (Barbell)
4
8 reps
-
3
Wide Squat
3
10 reps
-
4
Lunge (Kettlebell)
3
10 reps
-
5
Ab Wheel
4
6 reps
-
6
Leg Extension
3
12 reps
-
7
Crunch Machine Weighted
4
12 reps
-
8
Landmine Oblique Twist
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Squat (Barbell)
4
5 reps
-
3
Wide Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Ab Wheel
5
7 reps
-
6
Leg Extension
3
10 reps
-
7
Crunch Machine Weighted
5
10 reps
-
8
Landmine Oblique Twist
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Squat (Barbell)
4
5 reps
-
3
Wide Squat
3
10 reps
-
4
Lunge (Kettlebell)
3
10 reps
-
5
Ab Wheel
5
7 reps
-
6
Leg Extension
3
10 reps
-
7
Crunch Machine Weighted
5
10 reps
-
8
Landmine Oblique Twist
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Military Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Reverse Curl Cable
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Military Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Reverse Curl Cable
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Military Press (Barbell)
3
10 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Reverse Curl Cable
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Military Press (Barbell)
4
10 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Reverse Curl Cable
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Military Press (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Reverse Curl Cable
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Military Press (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Reverse Curl Cable
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Military Press (Barbell)
3
8 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Reverse Curl Cable
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Military Press (Barbell)
4
8 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Reverse Curl Cable
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Military Press (Barbell)
4
5 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Reverse Curl Cable
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Military Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Reverse Curl Cable
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Deadlift (Barbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Front Squat (Dumbbell)
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Ab Wheel
3
5 reps
-
7
Hamstring Curl
3
15 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Deadlift (Barbell)
4
12 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Front Squat (Dumbbell)
3
15 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Ab Wheel
3
5 reps
-
7
Hamstring Curl
3
15 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Deadlift (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Front Squat (Dumbbell)
3
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Ab Wheel
3
5 reps
-
7
Hamstring Curl
3
15 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Front Squat (Dumbbell)
3
12 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Ab Wheel
3
5 reps
-
7
Hamstring Curl
3
15 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Deadlift (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Front Squat (Dumbbell)
3
12 reps
-
5
Hanging Leg Raise
4
15 reps
-
6
Ab Wheel
4
6 reps
-
7
Hamstring Curl
3
12 reps
-
8
Decline Crunch (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Front Squat (Dumbbell)
3
12 reps
-
5
Hanging Leg Raise
4
15 reps
-
6
Ab Wheel
4
6 reps
-
7
Hamstring Curl
3
12 reps
-
8
Decline Crunch (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Deadlift (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Front Squat (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
4
15 reps
-
6
Ab Wheel
4
6 reps
-
7
Hamstring Curl
3
12 reps
-
8
Decline Crunch (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Deadlift (Barbell)
4
8 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Front Squat (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
4
15 reps
-
6
Ab Wheel
4
6 reps
-
7
Hamstring Curl
3
12 reps
-
8
Decline Crunch (Weighted)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Deadlift (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Front Squat (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
5
15 reps
-
6
Ab Wheel
5
7 reps
-
7
Hamstring Curl
3
10 reps
-
8
Decline Crunch (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Deadlift (Barbell)
5
5 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Front Squat (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
5
15 reps
-
6
Ab Wheel
5
7 reps
-
7
Hamstring Curl
3
10 reps
-
8
Decline Crunch (Weighted)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Barbell Row
3
12 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Reverse Curl Cable
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Barbell Row
4
12 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Lat Pulldown
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Reverse Curl Cable
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Barbell Row
3
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Chest Supported Row (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Reverse Curl Cable
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Barbell Row
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Chest Supported Row (Machine)
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Reverse Curl Cable
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Reverse Curl Cable
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Barbell Row
4
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Reverse Curl Cable
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Barbell Row
3
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Reverse Curl Cable
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Barbell Row
4
8 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Reverse Curl Cable
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Barbell Row
4
5 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Reverse Curl Cable
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Barbell Row
5
5 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Reverse Curl Cable
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Plank
3 Sets
1 mins
-
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
3
Dip (Assisted)
3 Sets
12 Reps
-
4
Barbell Row
3 Sets
15 Reps
-
5
Bench Press (Dumbbell)
3 Sets
15 Reps
-
6
Pec Deck (Machine)
3 Sets
15 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
15 Reps
-
8
Decline Crunch (Weighted)
3 Sets
15 Reps
-
Day 2
1
Plank
3 Sets
1 mins
-
2
Squat (Barbell)
3 Sets
12 Reps
-
3
Wide Squat
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
5
Ab Wheel
3 Sets
5 Reps
-
6
Leg Extension
3 Sets
15 Reps
-
7
Crunch Machine Weighted
3 Sets
15 Reps
-
8
Landmine Oblique Twist
3 Sets
15 Reps
-
Day 3
1
Plank
3 Sets
1 mins
-
2
Military Press (Barbell)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
8
Reverse Curl Cable
3 Sets
15 Reps
-
Day 4
1
Plank
3 Sets
1 mins
-
2
Deadlift (Barbell)
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Front Squat (Dumbbell)
3 Sets
15 Reps
-
5
Hanging Leg Raise
3 Sets
15 Reps
-
6
Ab Wheel
3 Sets
5 Reps
-
7
Hamstring Curl
3 Sets
15 Reps
-
8
Decline Crunch (Weighted)
3 Sets
15 Reps
-
Day 5
1
Plank
3 Sets
1 mins
-
2
Barbell Row
3 Sets
12 Reps
-
3
Pull-Up (Assisted)
3 Sets
12 Reps
-
4
Bench Press (Barbell)
3 Sets
15 Reps
-
5
Lat Pulldown
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
7
Lateral Raise (Cable)
3 Sets
15 Reps
-
8
Reverse Curl Cable
3 Sets
15 Reps
-