Program Description
get buff
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length14 weeks
- Time Per Workout10 minutes
- CreatedMay 29, 2025 06:38
- Last EditedMay 29, 2025 07:20
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 14 Weeks
Day 6
1
Hip Thrust (Barbell)4 Sets
10-12 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
4
Lying Leg Curl3 Sets
12-15 Reps
-
5
Glute Kickback (Cable)3 Sets
15 Reps
-
6
Standing Calf Raise4 Sets
20 Reps
-
Day 7
1
One Arm Bent Over Row4 Sets
10 Reps
-
2
Wide Grip Lat Pulldown4 Sets
10-12 Reps
-
3
Rear Delt Fly (Cable)3 Sets
12-15 Reps
-
4
Preacher Curl (Dumbbell)3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)3 Sets
10 Reps
-
6
Cable Crunch3 Sets
20 Reps
-
7
Hanging Leg Raise3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Seated Shoulder Press (Dumbbell)4 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
4
Lateral Raise (Cable)3 Sets
12-15 Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
-
7
Push Up2 Sets
8-10 Reps
-
Day 2
1
Pull-Up (Assisted)4 Sets
8-12 Reps
-
2
Wide Grip Lat Pulldown4 Sets
8-12 Reps
-
3
Barbell Row4 Sets
6-8 Reps
-
4
Seated Row (Cable)3 Sets
10 Reps
-
5
Face Pull3 Sets
12-15 Reps
-
6
Preacher Curl (EZ Bar)3 Sets
10-12 Reps
-
7
Hammer Curl (Dumbbell)3 Sets
12-15 Reps
-
8
Dead Hang2 Sets
0.5-1 mins
-
Day 3
1
Squat (Barbell)4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)3 Sets
12 Reps
-
4
Walking Lunge3 Sets
12 Reps
-
5
Leg Press (45 Degrees)3 Sets
12 Reps
-
6
Seated Calf Raise3 Sets
20 Reps
-
7
Standing Calf Raise4 Sets
15-20 Reps
-
Day 4
1
Treadmill1 Set
30 mins
-
2
Plank2 Sets
0.5-1 mins
-
3
Hanging Leg Raise1 Set
2 Sets
10 Reps
8 Reps
-
-
4
Lying Leg Raise1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
Day 5
1
Incline Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)4 Sets
8-10 Reps
-
3
Chest Fly (Machine)3 Sets
12-15 Reps
-
4
Front Raise3 Sets
12 Reps
-
5
Skull Crusher (Dumbbell)3 Sets
10 Reps
-
6
Bench Press (Close Grip)3 Sets
8 Reps
-