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4 Weeks program Get Big

by John S.
1 athletes joined

Program Description

Muscle Build and fat loss

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 06, 2025 07:25
  • Last Edited
    May 19, 2025 05:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Pull-Up (Assisted)
4
5 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lying Tricep Extension (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
4
5 reps
-
4A
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4C
Pull-Up (Assisted)
4
5 reps
-
5
1km Row
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Pull-Up (Assisted)
4
5 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lying Tricep Extension (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
4
5 reps
-
4A
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4C
Pull-Up (Assisted)
4
5 reps
-
5
1km Row
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Pull-Up (Assisted)
4
5 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lying Tricep Extension (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
4
5 reps
-
4A
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4C
Pull-Up (Assisted)
4
5 reps
-
5
1km Row
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Pull-Up (Assisted)
4
5 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lying Tricep Extension (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
4
5 reps
-
4A
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4C
Pull-Up (Assisted)
4
5 reps
-
5
1km Row
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
2B
Belt Squat
1
4
50 reps
25 reps
-
-
2C
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Standing Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Split Squat With Rhino Belt
4
15 reps
-
4A
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Leg Extension
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
2B
Belt Squat
1
4
50 reps
25 reps
-
-
2C
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Standing Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Split Squat With Rhino Belt
4
15 reps
-
4A
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Leg Extension
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
2B
Belt Squat
1
4
50 reps
25 reps
-
-
2C
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Standing Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Split Squat With Rhino Belt
4
15 reps
-
4A
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Leg Extension
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
2B
Belt Squat
1
4
50 reps
25 reps
-
-
2C
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Standing Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Split Squat With Rhino Belt
4
15 reps
-
4A
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Leg Extension
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cycling
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cycling
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cycling
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cycling
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1B
Lat Pulldown
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1C
Pull-Up (Assisted)
4
5 reps
-
2A
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Chest Fly Hoist Machine
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Seated High Back Rows Hoist
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1B
Lat Pulldown
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1C
Pull-Up (Assisted)
4
5 reps
-
2A
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Chest Fly Hoist Machine
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Seated High Back Rows Hoist
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1B
Lat Pulldown
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1C
Pull-Up (Assisted)
4
5 reps
-
2A
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Chest Fly Hoist Machine
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Seated High Back Rows Hoist
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1B
Lat Pulldown
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1C
Pull-Up (Assisted)
4
5 reps
-
2A
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Chest Fly Hoist Machine
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Seated High Back Rows Hoist
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Pull-Up (Assisted)
4
5 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lying Tricep Extension (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
4
5 reps
-
4A
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4C
Pull-Up (Assisted)
4
5 reps
-
5
1km Row
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Pull-Up (Assisted)
4
5 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lying Tricep Extension (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
4
5 reps
-
4A
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4C
Pull-Up (Assisted)
4
5 reps
-
5
1km Row
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Pull-Up (Assisted)
4
5 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lying Tricep Extension (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
4
5 reps
-
4A
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4C
Pull-Up (Assisted)
4
5 reps
-
5
1km Row
1
10-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Pull-Up (Assisted)
4
5 reps
-
3A
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Lying Tricep Extension (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3C
Pull-Up (Assisted)
4
5 reps
-
4A
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4C
Pull-Up (Assisted)
4
5 reps
-
5
1km Row
1
10-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
2B
Belt Squat
1
4
50 reps
25 reps
-
-
2C
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Standing Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Split Squat With Rhino Belt
4
15 reps
-
4A
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Leg Extension
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
2B
Belt Squat
1
4
50 reps
25 reps
-
-
2C
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Standing Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Split Squat With Rhino Belt
4
15 reps
-
4A
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Leg Extension
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
2B
Belt Squat
1
4
50 reps
25 reps
-
-
2C
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Standing Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Split Squat With Rhino Belt
4
15 reps
-
4A
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Leg Extension
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Squat (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
2B
Belt Squat
1
4
50 reps
25 reps
-
-
2C
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Standing Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Split Squat With Rhino Belt
4
15 reps
-
4A
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
4B
Leg Extension
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1B
Lat Pulldown
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1C
Pull-Up (Assisted)
4
5 reps
-
2A
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Chest Fly Hoist Machine
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Seated High Back Rows Hoist
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1B
Lat Pulldown
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1C
Pull-Up (Assisted)
4
5 reps
-
2A
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Chest Fly Hoist Machine
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Seated High Back Rows Hoist
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1B
Lat Pulldown
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1C
Pull-Up (Assisted)
4
5 reps
-
2A
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Chest Fly Hoist Machine
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Seated High Back Rows Hoist
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
1
50 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1B
Lat Pulldown
1
1
1
1
1
25 reps
15 reps
12 reps
8 reps
4 reps
-
-
-
-
-
1C
Pull-Up (Assisted)
4
5 reps
-
2A
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2B
Chest Fly Hoist Machine
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
2C
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3A
Seated High Back Rows Hoist
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
3B
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
8 reps
4 reps
-
-
-
-
Week 1
1 / 4 Weeks
Day 1
1
Treadmill
1 Set
10 mins
-
2A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
2C
Pull-Up (Assisted)
4 Sets
5 Reps
-
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3B
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3C
Pull-Up (Assisted)
4 Sets
5 Reps
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4C
Pull-Up (Assisted)
4 Sets
5 Reps
-
5
1km Row
1 Set
10-15 mins
-
Day 2
1
Treadmill
1 Set
10 mins
-
2A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
2B
Belt Squat
1 Set
4 Sets
50 Reps
25 Reps
-
-
2C
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3A
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3B
Split Squat With Rhino Belt
4 Sets
15 Reps
-
4A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
Day 3
1
Treadmill
1 Set
30 mins
-
2
Cycling
1 Set
30 mins
-
Day 4
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
1B
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
1C
Pull-Up (Assisted)
4 Sets
5 Reps
-
2A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
2B
Chest Fly Hoist Machine
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
2C
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3A
Seated High Back Rows Hoist
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3B
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
Day 5
1
Treadmill
1 Set
10 mins
-
2A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
2C
Pull-Up (Assisted)
4 Sets
5 Reps
-
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3B
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3C
Pull-Up (Assisted)
4 Sets
5 Reps
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4C
Pull-Up (Assisted)
4 Sets
5 Reps
-
5
1km Row
1 Set
10-15 mins
-
Day 6
1
Treadmill
1 Set
10 mins
-
2A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
2B
Belt Squat
1 Set
4 Sets
50 Reps
25 Reps
-
-
2C
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3A
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3B
Split Squat With Rhino Belt
4 Sets
15 Reps
-
4A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
4B
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
Day 7
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
1B
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
1C
Pull-Up (Assisted)
4 Sets
5 Reps
-
2A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
2B
Chest Fly Hoist Machine
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
2C
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3A
Seated High Back Rows Hoist
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
3B
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-