Program Description
Muscle Build and fat loss
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Bodyweight Fitness, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedApr 06, 2025 07:25
- Last EditedJun 18, 2025 09:52
Summary
Transform your physique in just 4 weeks with the "Get Big" program, designed for dedicated lifters ready to push their limits. This intense 7-day-a-week regimen combines strength training supersets with cardio sessions, ensuring you build muscle while enhancing your endurance. Expect a variety of exercises targeting arms, legs, and back, all tailored to maximize growth and strength. Equip your garage gym and get ready to see real results!
Muscle Engagement
Front
Back
MuscleSet
Lats
14.3%
Triceps
13.1%
Upper Back
13.1%
Biceps
13%
Quadriceps
8.9%
Front Delts
8.7%
Middle Delts
8%
Chest
7.7%
Glutes
4.1%
Hamstrings
3%
Cardio
1.8%
Forearms
1.4%
Adductors
1.2%
Other
0.6%
Abs
0.6%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Treadmill1 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 Row1 Set
10-15 mins
-
Day 2
1
Treadmill1 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 Squat1 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 Belt4 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 Extension1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
12 Reps
8 Reps
4 Reps
-
-
-
-
-
Day 3
1
Treadmill1 Set
30 mins
-
2
Cycling1 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 Pulldown1 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 Machine1 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 Hoist1 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
Treadmill1 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 Row1 Set
10-15 mins
-
Day 6
1
Treadmill1 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 Squat1 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 Belt4 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 Extension1 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 Pulldown1 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 Machine1 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 Hoist1 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
-
-
-
-