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Seven Days a week * PPLHybrid

by Rishi Porwal
1 athletes joined

Program Description

To improve all the muscle major and minor. This plan is developed to ensure you work on all essentials muscles for strength and also aesthetics which are visible like forearms, traps, calves, neck.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 31, 2025 08:52
  • Last Edited
    Sep 01, 2025 01:32

Summary

Experience a transformative 12-week journey with the Seven Days a Week * PPLHybrid program, designed for those ready to commit to daily training. This comprehensive plan combines push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. With a full gym at your disposal, you'll engage in a variety of exercises, from bicep curls to prowler pushes, tailored to challenge your strength and endurance. Embrace the grind and elevate your fitness game every single day!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Upper Back
9.2%
Chest
8.5%
Biceps
8.3%
Front Delts
7.6%
Abs
7.1%
Hamstrings
6.4%
Middle Delts
5.4%
Glutes
5.3%
Lats
5.2%
Calves
3.9%
Rear Delts
3.3%
Quadriceps
3.2%
Cardio
2.8%
Forearms
2.4%
Adductors
2.4%
Lower Back
2%
Neck
1.6%
Abductors
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Seated Calf Raise
4
15 reps
-
3
Leg Curl
4
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Dip (Weighted)
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Seated Calf Raise
4
15 reps
-
3
Leg Curl
4
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Dip (Weighted)
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Seated Calf Raise
4
15 reps
-
3
Leg Curl
4
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Dip (Weighted)
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Seated Calf Raise
4
15 reps
-
3
Leg Curl
4
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Dip (Weighted)
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Seated Calf Raise
4
15 reps
-
3
Leg Curl
4
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Dip (Weighted)
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Seated Calf Raise
4
15 reps
-
3
Leg Curl
4
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Dip (Weighted)
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Seated Calf Raise
4
15 reps
-
3
Leg Curl
4
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Dip (Weighted)
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Seated Calf Raise
4
15 reps
-
3
Leg Curl
4
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Dip (Weighted)
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Seated Calf Raise
4
15 reps
-
3
Leg Curl
4
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Dip (Weighted)
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Seated Calf Raise
4
15 reps
-
3
Leg Curl
4
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Dip (Weighted)
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Seated Calf Raise
4
15 reps
-
3
Leg Curl
4
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Dip (Weighted)
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Seated Calf Raise
4
15 reps
-
3
Leg Curl
4
12 reps
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Dip (Weighted)
3
10 reps
-
8
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Lat Pulldown
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Dead Hang
3
1 reps
-
8
Elliptical
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Lat Pulldown
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Dead Hang
3
1 reps
-
8
Elliptical
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Lat Pulldown
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Dead Hang
3
1 reps
-
8
Elliptical
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Lat Pulldown
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Dead Hang
3
1 reps
-
8
Elliptical
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Lat Pulldown
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Dead Hang
3
1 reps
-
8
Elliptical
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Lat Pulldown
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Dead Hang
3
1 reps
-
8
Elliptical
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Lat Pulldown
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Dead Hang
3
1 reps
-
8
Elliptical
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Lat Pulldown
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Dead Hang
3
1 reps
-
8
Elliptical
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Lat Pulldown
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Dead Hang
3
1 reps
-
8
Elliptical
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Lat Pulldown
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Dead Hang
3
1 reps
-
8
Elliptical
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Lat Pulldown
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Dead Hang
3
1 reps
-
8
Elliptical
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Lat Pulldown
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Dead Hang
3
1 reps
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Bench Press (Close Grip)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Bench Press (Close Grip)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Bench Press (Close Grip)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Bench Press (Close Grip)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Bench Press (Close Grip)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Bench Press (Close Grip)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Bench Press (Close Grip)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Bench Press (Close Grip)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Bench Press (Close Grip)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Bench Press (Close Grip)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Bench Press (Close Grip)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Bench Press (Close Grip)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
8
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
7
Skull Crusher (Dumbbell)
3
12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
7
Skull Crusher (Dumbbell)
3
12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
7
Skull Crusher (Dumbbell)
3
12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
7
Skull Crusher (Dumbbell)
3
12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
7
Skull Crusher (Dumbbell)
3
12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
7
Skull Crusher (Dumbbell)
3
12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
7
Skull Crusher (Dumbbell)
3
12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
7
Skull Crusher (Dumbbell)
3
12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
7
Skull Crusher (Dumbbell)
3
12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
7
Skull Crusher (Dumbbell)
3
12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
7
Skull Crusher (Dumbbell)
3
12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
7
Skull Crusher (Dumbbell)
3
12 reps
-
8
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Face Pull
3
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Face Pull
3
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Face Pull
3
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Face Pull
3
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Face Pull
3
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Face Pull
3
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Face Pull
3
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Face Pull
3
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Face Pull
3
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Face Pull
3
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Face Pull
3
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Bicep Curl (Cable)
4
15 reps
-
4
Face Pull
3
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Treadmill
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Calf Raise (Leg Press)
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Face Pull
3
20 reps
-
5
Dip (Weighted)
3
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
8
Neck Curl
4
20 reps
-
9
Elliptical
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Calf Raise (Leg Press)
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Face Pull
3
20 reps
-
5
Dip (Weighted)
3
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
8
Neck Curl
4
20 reps
-
9
Elliptical
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Calf Raise (Leg Press)
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Face Pull
3
20 reps
-
5
Dip (Weighted)
3
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
8
Neck Curl
4
20 reps
-
9
Elliptical
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Calf Raise (Leg Press)
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Face Pull
3
20 reps
-
5
Dip (Weighted)
3
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
8
Neck Curl
4
20 reps
-
9
Elliptical
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Calf Raise (Leg Press)
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Face Pull
3
20 reps
-
5
Dip (Weighted)
3
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
8
Neck Curl
4
20 reps
-
9
Elliptical
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Calf Raise (Leg Press)
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Face Pull
3
20 reps
-
5
Dip (Weighted)
3
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
8
Neck Curl
4
20 reps
-
9
Elliptical
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Calf Raise (Leg Press)
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Face Pull
3
20 reps
-
5
Dip (Weighted)
3
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
8
Neck Curl
4
20 reps
-
9
Elliptical
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Calf Raise (Leg Press)
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Face Pull
3
20 reps
-
5
Dip (Weighted)
3
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
8
Neck Curl
4
20 reps
-
9
Elliptical
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Calf Raise (Leg Press)
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Face Pull
3
20 reps
-
5
Dip (Weighted)
3
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
8
Neck Curl
4
20 reps
-
9
Elliptical
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Calf Raise (Leg Press)
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Face Pull
3
20 reps
-
5
Dip (Weighted)
3
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
8
Neck Curl
4
20 reps
-
9
Elliptical
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Calf Raise (Leg Press)
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Face Pull
3
20 reps
-
5
Dip (Weighted)
3
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
8
Neck Curl
4
20 reps
-
9
Elliptical
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Calf Raise (Leg Press)
3
-
3
Standing Shoulder Press (Dumbbell)
3
-
4
Face Pull
3
20 reps
-
5
Dip (Weighted)
3
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Knee Raise (Captain's Chair)
3
15 reps
-
8
Neck Curl
4
20 reps
-
9
Elliptical
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Prowler Push
3
-
3
Battle Ropes
3
1 mins
-
4
Abs Crunch (Machine)
4
30 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
7
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Prowler Push
3
-
3
Battle Ropes
3
1 mins
-
4
Abs Crunch (Machine)
4
30 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
7
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Prowler Push
3
-
3
Battle Ropes
3
1 mins
-
4
Abs Crunch (Machine)
4
30 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
7
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Prowler Push
3
-
3
Battle Ropes
3
1 mins
-
4
Abs Crunch (Machine)
4
30 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
7
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Prowler Push
3
-
3
Battle Ropes
3
1 mins
-
4
Abs Crunch (Machine)
4
30 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
7
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Prowler Push
3
-
3
Battle Ropes
3
1 mins
-
4
Abs Crunch (Machine)
4
30 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
7
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Prowler Push
3
-
3
Battle Ropes
3
1 mins
-
4
Abs Crunch (Machine)
4
30 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
7
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Prowler Push
3
-
3
Battle Ropes
3
1 mins
-
4
Abs Crunch (Machine)
4
30 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
7
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Prowler Push
3
-
3
Battle Ropes
3
1 mins
-
4
Abs Crunch (Machine)
4
30 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
7
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Prowler Push
3
-
3
Battle Ropes
3
1 mins
-
4
Abs Crunch (Machine)
4
30 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
7
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Prowler Push
3
-
3
Battle Ropes
3
1 mins
-
4
Abs Crunch (Machine)
4
30 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
7
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Prowler Push
3
-
3
Battle Ropes
3
1 mins
-
4
Abs Crunch (Machine)
4
30 reps
-
5
Abs Crunch (Weighted)
3
30 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
-
7
Treadmill
1
-
Week 1
1 / 12 Weeks
Day 7
1
Bicep Curl (Dumbbell)
5 Sets
15 Reps
-
2
Prowler Push
3 Sets
-
3
Battle Ropes
3 Sets
1 mins
-
4
Abs Crunch (Machine)
4 Sets
30 Reps
-
5
Abs Crunch (Weighted)
3 Sets
30 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
-
7
Treadmill
1 Set
-
Day 6
1
Leg Press (45 Degrees)
4 Sets
-
2
Calf Raise (Leg Press)
3 Sets
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
-
4
Face Pull
3 Sets
20 Reps
-
5
Dip (Weighted)
3 Sets
-
6
Abs Crunch (Machine)
3 Sets
20 Reps
-
7
Knee Raise (Captain's Chair)
3 Sets
15 Reps
-
8
Neck Curl
4 Sets
20 Reps
-
9
Elliptical
1 Set
-
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
15 Reps
-
2
Single Leg Deadlift
3 Sets
10 Reps
-
3
Bicep Curl (Cable)
4 Sets
15 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Shrug (Dumbbell)
3 Sets
20 Reps
-
6
Seated Calf Raise
3 Sets
20 Reps
-
7
Treadmill
1 Set
-
Day 4
1
Leg Curl
4 Sets
15 Reps
-
2
Hip Adductor (Machine)
3 Sets
20 Reps
-
3
Hip Abductor (Machine)
3 Sets
20 Reps
-
4
Hyperextension
3 Sets
15 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
4 Sets
12 Reps
-
7
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
8
Cardio
1 Set
15 mins
-
Day 1
1
Hip Thrust (Machine)
4 Sets
12 Reps
-
2
Seated Calf Raise
4 Sets
15 Reps
-
3
Leg Curl
4 Sets
12 Reps
-
4
Hip Adductor (Machine)
3 Sets
12 Reps
-
5
Shoulder Press (Machine)
3 Sets
12 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
7
Dip (Weighted)
3 Sets
10 Reps
-
8
Treadmill
1 Set
15 mins
-
Day 2
1
Chin-Up (Bodyweight)
3 Sets
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
T-Bar Row
4 Sets
12 Reps
-
4
Reverse Pec Deck
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
15 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Dead Hang
3 Sets
1 Reps
-
8
Elliptical
1 Set
15 mins
-
Day 3
1
Push Up
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
3
Bench Press (Smith Machine)
4 Sets
12 Reps
-
4
Chest Fly (Machine)
3 Sets
12 Reps
-
5
Bench Press (Close Grip)
4 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
7
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
8
Treadmill
1 Set
15 mins
-