Program Description
To improve lats, traps, forearms, calves, neck.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedNov 02, 2025 09:39
- Last EditedNov 02, 2025 09:40
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Triceps
12.1%
Front Delts
9.8%
Biceps
9.2%
Chest
8.4%
Middle Delts
8.4%
Lats
7.3%
Abs
5.9%
Forearms
4.6%
Rear Delts
4.4%
Quadriceps
4.2%
Glutes
3.8%
Adductors
3.1%
Hamstrings
2.7%
Calves
1.5%
Lower Back
1.5%
Cardio
0.4%
Abductors
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Leg Extension4 Sets
12 Reps
-
3
Hip Adductor (Machine)4 Sets
12 Reps
-
4
Standing Calf Raise1 Set
5 Reps
@10
5
Overhead Tricep Extension (Cable)4 Sets
15 Reps
-
6
Single Arm Tricep Extension (Cable)4 Sets
15 Reps
-
7
Tricep Dip (Bodyweight)3 Sets
12 Reps
-
Day 2
1
Lat Pulldown4 Sets
10 Reps
-
2
Seated Row (Cable)3 Sets
12 Reps
-
3
T-Bar Row4 Sets
12 Reps
-
4
Reverse Pec Deck4 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)4 Sets
15 Reps
-
6
Hammer Curl (Dumbbell)4 Sets
12 Reps
-
7
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Shoulder Press (Machine)4 Sets
15 Reps
-
3
Bench Press (Dumbbell)4 Sets
15 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
20 Reps
-
5
Lateral Raise (Cable)4 Sets
30 Reps
-
6
Chest Fly (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Cable Crunch1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
Day 4
1
Shrug (Dumbbell)4 Sets
15 Reps
-
2
Upright Row (Barbell)3 Sets
20 Reps
-
3
Reverse Wrist Curl (Barbell)3 Sets
20 Reps
-
4
Hanging Leg Raise4 Sets
15 Reps
-
5
Cardio (LISS)1 Set
30 mins
-
6
Oblique Crunch1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Ring Push Up3 Sets
15 Reps
-
Day 5
1
Hip Thrust (Machine)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Walking Lunge1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Seated Calf Raise3 Sets
20 Reps
-
4
Hyperextension1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Tricep Kickback4 Sets
15 Reps
-
6
Lying Tricep Extension (Barbell)3 Sets
15 Reps
-
7
Hip Adductor (Machine)3 Sets
12 Reps
-
Day 6
1A
Pull-Up (Neutral Grip, Bodyweight)3 Sets
20 Reps
-
1B
Lat Pulldown (Close Grip)4 Sets
12 Reps
-
2
Single Arm Row (Dumbbell)3 Sets
10 Reps
-
3
Face Pull3 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
5
Hammer Curl (Dumbbell)3 Sets
15 Reps
-
6
Reverse Wrist Curl (Barbell)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 7
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Pec Fly (Dumbbell)1 Set
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
30 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
30 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)4 Sets
25 Reps
-
5
Ab Wheel3 Sets
1 mins
-
6
Lying Leg Raise1 Set
15 Reps
@8