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bodybuilding 4 day workout plan

by Harshdeep

Program Description

This is a begginer friendly program designed for more strength and achieving bigger muscles

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 12, 2024 11:36
  • Last Edited
    Jun 18, 2025 12:01

Summary

Transform your physique with this comprehensive 16-week bodybuilding program, designed for serious lifters who want to build strength and muscle. Committing to 7 days a week, you'll engage in a balanced mix of resistance training and cardio, including targeted exercises like dumbbell bench presses and machine workouts. Each session is crafted to maximize muscle engagement and promote growth, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to sculpt your body and elevate your performance!
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Week 1
1 / 16 Weeks
Day 3
1
Run
1 Set
10 mins
-
Day 6
1
Run
1 Set
10 mins
-
Day 7
1
Run
1 Set
10 mins
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
13 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
13 Reps
-
3
Chest Fly (Machine)
3 Sets
13 Reps
-
4
Tricep Extension (Machine)
3 Sets
10 Reps
-
5
Overhead Press (Machine)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
Wrist Curls
3 Sets
12 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
9
Wrist Rotations
3 Sets
12 Reps
-
10
Abs Crunch (Machine)
3 Sets
15 Reps
-
11
Russian Twist (Dumbbell)
3 Sets
25 Reps
-
12
Hanging Leg Raise
3 Sets
15 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
13 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
13 Reps
-
3
Chest Fly (Machine)
3 Sets
13 Reps
-
4
Tricep Extension (Machine)
3 Sets
13 Reps
-
5
Overhead Press (Machine)
3 Sets
13 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
Wrist Curls
3 Sets
13 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
9
Wrist Rotations
3 Sets
12 Reps
-
10
Abs Crunch (Machine)
3 Sets
15 Reps
-
11
Russian Twist (Dumbbell)
3 Sets
25 Reps
-
12
Hanging Leg Raise
3 Sets
15 Reps
-
Day 1
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
13 Reps
-
5
Pull-Up (Assisted)
3 Sets
13 Reps
-
6
Lat Pulldown
3 Sets
10 Reps
-
7
Behind-the-Neck Lat Pulldown
3 Sets
10 Reps
-
8
Dumbbell Row
3 Sets
13 Reps
-
9
Shrug (Dumbbell)
3 Sets
12 Reps
-
10
Bicep Curl (Machine)
3 Sets
10 Reps
-
11
Hammer Curl
3 Sets
10 Reps
-
12
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
6
Lat Pulldown
3 Sets
10 Reps
-
7
Behind-the-Neck Lat Pulldown
3 Sets
10 Reps
-
8
Dumbbell Row
3 Sets
15 Reps
-
9
Shrug (Dumbbell)
3 Sets
12 Reps
-
10
Bicep Curl (Machine)
3 Sets
10 Reps
-
11
Hammer Curl
3 Sets
10 Reps
-
12
Incline Curl (Dumbbell)
3 Sets
10 Reps
-