logo
BoostcampPNG

Summer Aesthetics

by Cody M.
1 athletes joined

Program Description

Load Zeus.exe

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
    Mar 13, 2025 12:40
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
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
-