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!
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4.8 Stars with 10, 000+ Ratings
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
-
-
-
-