Program Description
This Hypertrophy program was made to target every single muscle specifically, tear it down through exertion, and build it back stronger. I will be coupling this workout with an a workout titled; HYPERTROPHY AB DESTROYER. Supplement these workouts with a clean diet and strict meals to truly see your potential for change.
Program Overview
- LevelBeginner, Intermediate, Advanced
- GoalWomen's
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 27, 2025 08:08
- Last EditedMar 15, 2026 02:23
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.6%
Chest
13.3%
Triceps
13%
Upper Back
7.4%
Quadriceps
7.4%
Hamstrings
7.4%
Glutes
6.7%
Lats
6.7%
Biceps
4.2%
Middle Delts
3.5%
Lower Back
3.2%
Abs
3%
Rear Delts
2.5%
Adductors
2.1%
Calves
2.1%
Abductors
1.8%
Forearms
0.7%
Other
0.7%
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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
Hammer Curl (Dumbbell)
4
20 reps
-
2A
Reverse Cable Curls
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Cable Curl (Close Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2C
Cable curl (EZ Bar Wide Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Overhead Tricep Extension (Cable)
4
20 reps
-
3B
Tricep Rope Push Down (Cable)
4
20 reps
-
4A
Bench Press (Close Grip)
1
AMRAP
-
4B
Dips Between Chairs
1
AMRAP
-
4C
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
20 reps
-
2A
Reverse Cable Curls
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Cable Curl (Close Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2C
Cable curl (EZ Bar Wide Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Overhead Tricep Extension (Cable)
4
20 reps
-
3B
Tricep Rope Push Down (Cable)
4
20 reps
-
4A
Bench Press (Close Grip)
1
AMRAP
-
4B
Dips Between Chairs
1
AMRAP
-
4C
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
20 reps
-
2A
Reverse Cable Curls
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Cable Curl (Close Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2C
Cable curl (EZ Bar Wide Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Overhead Tricep Extension (Cable)
4
20 reps
-
3B
Tricep Rope Push Down (Cable)
4
20 reps
-
4A
Bench Press (Close Grip)
1
AMRAP
-
4B
Dips Between Chairs
1
AMRAP
-
4C
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
20 reps
-
2A
Reverse Cable Curls
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Cable Curl (Close Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2C
Cable curl (EZ Bar Wide Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Overhead Tricep Extension (Cable)
4
20 reps
-
3B
Tricep Rope Push Down (Cable)
4
20 reps
-
4A
Bench Press (Close Grip)
1
AMRAP
-
4B
Dips Between Chairs
1
AMRAP
-
4C
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
20 reps
-
2A
Reverse Cable Curls
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Cable Curl (Close Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2C
Cable curl (EZ Bar Wide Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Overhead Tricep Extension (Cable)
4
20 reps
-
3B
Tricep Rope Push Down (Cable)
4
20 reps
-
4A
Bench Press (Close Grip)
1
AMRAP
-
4B
Dips Between Chairs
1
AMRAP
-
4C
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
20 reps
-
2A
Reverse Cable Curls
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Cable Curl (Close Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2C
Cable curl (EZ Bar Wide Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Overhead Tricep Extension (Cable)
4
20 reps
-
3B
Tricep Rope Push Down (Cable)
4
20 reps
-
4A
Bench Press (Close Grip)
1
AMRAP
-
4B
Dips Between Chairs
1
AMRAP
-
4C
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
20 reps
-
2A
Reverse Cable Curls
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Cable Curl (Close Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2C
Cable curl (EZ Bar Wide Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Overhead Tricep Extension (Cable)
4
20 reps
-
3B
Tricep Rope Push Down (Cable)
4
20 reps
-
4A
Bench Press (Close Grip)
1
AMRAP
-
4B
Dips Between Chairs
1
AMRAP
-
4C
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
20 reps
-
2A
Reverse Cable Curls
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Cable Curl (Close Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2C
Cable curl (EZ Bar Wide Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Overhead Tricep Extension (Cable)
4
20 reps
-
3B
Tricep Rope Push Down (Cable)
4
20 reps
-
4A
Bench Press (Close Grip)
1
AMRAP
-
4B
Dips Between Chairs
1
AMRAP
-
4C
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
20 reps
-
2A
Reverse Cable Curls
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Cable Curl (Close Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2C
Cable curl (EZ Bar Wide Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Overhead Tricep Extension (Cable)
4
20 reps
-
3B
Tricep Rope Push Down (Cable)
4
20 reps
-
4A
Bench Press (Close Grip)
1
AMRAP
-
4B
Dips Between Chairs
1
AMRAP
-
4C
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
20 reps
-
2A
Reverse Cable Curls
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Cable Curl (Close Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2C
Cable curl (EZ Bar Wide Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Overhead Tricep Extension (Cable)
4
20 reps
-
3B
Tricep Rope Push Down (Cable)
4
20 reps
-
4A
Bench Press (Close Grip)
1
AMRAP
-
4B
Dips Between Chairs
1
AMRAP
-
4C
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
20 reps
-
2A
Reverse Cable Curls
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Cable Curl (Close Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2C
Cable curl (EZ Bar Wide Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Overhead Tricep Extension (Cable)
4
20 reps
-
3B
Tricep Rope Push Down (Cable)
4
20 reps
-
4A
Bench Press (Close Grip)
1
AMRAP
-
4B
Dips Between Chairs
1
AMRAP
-
4C
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
4
20 reps
-
2A
Reverse Cable Curls
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Cable Curl (Close Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2C
Cable curl (EZ Bar Wide Grip)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Overhead Tricep Extension (Cable)
4
20 reps
-
3B
Tricep Rope Push Down (Cable)
4
20 reps
-
4A
Bench Press (Close Grip)
1
AMRAP
-
4B
Dips Between Chairs
1
AMRAP
-
4C
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
10 reps
-
1B
Hip Adductor (Machine)
3
10 reps
-
2A
Leg Extension
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4A
Seated Calf Raise
3
10 reps
-
4B
Leg Press
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
5A
Single Leg Calf Raise (Weighted)
3
10 reps
-
5B
Walking Lunge
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
10 reps
-
1B
Hip Adductor (Machine)
3
10 reps
-
2A
Leg Extension
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4A
Seated Calf Raise
3
10 reps
-
4B
Leg Press
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
5A
Single Leg Calf Raise (Weighted)
3
10 reps
-
5B
Walking Lunge
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
10 reps
-
1B
Hip Adductor (Machine)
3
10 reps
-
2A
Leg Extension
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4A
Seated Calf Raise
3
10 reps
-
4B
Leg Press
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
5A
Single Leg Calf Raise (Weighted)
3
10 reps
-
5B
Walking Lunge
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
10 reps
-
1B
Hip Adductor (Machine)
3
10 reps
-
2A
Leg Extension
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4A
Seated Calf Raise
3
10 reps
-
4B
Leg Press
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
5A
Single Leg Calf Raise (Weighted)
3
10 reps
-
5B
Walking Lunge
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
10 reps
-
1B
Hip Adductor (Machine)
3
10 reps
-
2A
Leg Extension
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4A
Seated Calf Raise
3
10 reps
-
4B
Leg Press
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
5A
Single Leg Calf Raise (Weighted)
3
10 reps
-
5B
Walking Lunge
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
10 reps
-
1B
Hip Adductor (Machine)
3
10 reps
-
2A
Leg Extension
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4A
Seated Calf Raise
3
10 reps
-
4B
Leg Press
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
5A
Single Leg Calf Raise (Weighted)
3
10 reps
-
5B
Walking Lunge
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
10 reps
-
1B
Hip Adductor (Machine)
3
10 reps
-
2A
Leg Extension
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4A
Seated Calf Raise
3
10 reps
-
4B
Leg Press
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
5A
Single Leg Calf Raise (Weighted)
3
10 reps
-
5B
Walking Lunge
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
10 reps
-
1B
Hip Adductor (Machine)
3
10 reps
-
2A
Leg Extension
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4A
Seated Calf Raise
3
10 reps
-
4B
Leg Press
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
5A
Single Leg Calf Raise (Weighted)
3
10 reps
-
5B
Walking Lunge
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
10 reps
-
1B
Hip Adductor (Machine)
3
10 reps
-
2A
Leg Extension
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4A
Seated Calf Raise
3
10 reps
-
4B
Leg Press
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
5A
Single Leg Calf Raise (Weighted)
3
10 reps
-
5B
Walking Lunge
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
10 reps
-
1B
Hip Adductor (Machine)
3
10 reps
-
2A
Leg Extension
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4A
Seated Calf Raise
3
10 reps
-
4B
Leg Press
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
5A
Single Leg Calf Raise (Weighted)
3
10 reps
-
5B
Walking Lunge
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
10 reps
-
1B
Hip Adductor (Machine)
3
10 reps
-
2A
Leg Extension
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4A
Seated Calf Raise
3
10 reps
-
4B
Leg Press
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
5A
Single Leg Calf Raise (Weighted)
3
10 reps
-
5B
Walking Lunge
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
10 reps
-
1B
Hip Adductor (Machine)
3
10 reps
-
2A
Leg Extension
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3A
Romanian Deadlift (Barbell)
3
10 reps
-
3B
Goblet Squat
3
10 reps
-
4A
Seated Calf Raise
3
10 reps
-
4B
Leg Press
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
5A
Single Leg Calf Raise (Weighted)
3
10 reps
-
5B
Walking Lunge
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
1B
Decline Push Up
5
AMRAP
-
2A
Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Pec Fly (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3A
Decline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3B
Push Up (Incline)
5
AMRAP
-
4
Chest Fly (Cable)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
1B
Decline Push Up
5
AMRAP
-
2A
Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Pec Fly (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3A
Decline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3B
Push Up (Incline)
5
AMRAP
-
4
Chest Fly (Cable)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
1B
Decline Push Up
5
AMRAP
-
2A
Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Pec Fly (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3A
Decline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3B
Push Up (Incline)
5
AMRAP
-
4
Chest Fly (Cable)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
1B
Decline Push Up
5
AMRAP
-
2A
Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Pec Fly (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3A
Decline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3B
Push Up (Incline)
5
AMRAP
-
4
Chest Fly (Cable)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
1B
Decline Push Up
5
AMRAP
-
2A
Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Pec Fly (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3A
Decline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3B
Push Up (Incline)
5
AMRAP
-
4
Chest Fly (Cable)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
1B
Decline Push Up
5
AMRAP
-
2A
Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Pec Fly (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3A
Decline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3B
Push Up (Incline)
5
AMRAP
-
4
Chest Fly (Cable)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
1B
Decline Push Up
5
AMRAP
-
2A
Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Pec Fly (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3A
Decline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3B
Push Up (Incline)
5
AMRAP
-
4
Chest Fly (Cable)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
1B
Decline Push Up
5
AMRAP
-
2A
Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Pec Fly (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3A
Decline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3B
Push Up (Incline)
5
AMRAP
-
4
Chest Fly (Cable)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
1B
Decline Push Up
5
AMRAP
-
2A
Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Pec Fly (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3A
Decline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3B
Push Up (Incline)
5
AMRAP
-
4
Chest Fly (Cable)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
1B
Decline Push Up
5
AMRAP
-
2A
Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Pec Fly (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3A
Decline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3B
Push Up (Incline)
5
AMRAP
-
4
Chest Fly (Cable)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
1B
Decline Push Up
5
AMRAP
-
2A
Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Pec Fly (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3A
Decline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3B
Push Up (Incline)
5
AMRAP
-
4
Chest Fly (Cable)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
1B
Decline Push Up
5
AMRAP
-
2A
Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
2B
Pec Fly (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3A
Decline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
16 reps
-
-
-
-
-
3B
Push Up (Incline)
5
AMRAP
-
4
Chest Fly (Cable)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
1
1
7 reps
10 reps
20 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
1
1
7 reps
10 reps
20 reps
-
-
-
2A
Single Arm Row (Cable)
4
20 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Straight Arm Pulldown
3
10 reps
-
3B
Face Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
1
1
7 reps
10 reps
20 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
1
1
7 reps
10 reps
20 reps
-
-
-
2A
Single Arm Row (Cable)
4
20 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Straight Arm Pulldown
3
10 reps
-
3B
Face Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
1
1
7 reps
10 reps
20 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
1
1
7 reps
10 reps
20 reps
-
-
-
2A
Single Arm Row (Cable)
4
20 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Straight Arm Pulldown
3
10 reps
-
3B
Face Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
1
1
7 reps
10 reps
20 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
1
1
7 reps
10 reps
20 reps
-
-
-
2A
Single Arm Row (Cable)
4
20 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Straight Arm Pulldown
3
10 reps
-
3B
Face Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
1
1
7 reps
10 reps
20 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
1
1
7 reps
10 reps
20 reps
-
-
-
2A
Single Arm Row (Cable)
4
20 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Straight Arm Pulldown
3
10 reps
-
3B
Face Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
1
1
7 reps
10 reps
20 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
1
1
7 reps
10 reps
20 reps
-
-
-
2A
Single Arm Row (Cable)
4
20 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Straight Arm Pulldown
3
10 reps
-
3B
Face Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
1
1
7 reps
10 reps
20 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
1
1
7 reps
10 reps
20 reps
-
-
-
2A
Single Arm Row (Cable)
4
20 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Straight Arm Pulldown
3
10 reps
-
3B
Face Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
1
1
7 reps
10 reps
20 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
1
1
7 reps
10 reps
20 reps
-
-
-
2A
Single Arm Row (Cable)
4
20 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Straight Arm Pulldown
3
10 reps
-
3B
Face Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
1
1
7 reps
10 reps
20 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
1
1
7 reps
10 reps
20 reps
-
-
-
2A
Single Arm Row (Cable)
4
20 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Straight Arm Pulldown
3
10 reps
-
3B
Face Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
1
1
7 reps
10 reps
20 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
1
1
7 reps
10 reps
20 reps
-
-
-
2A
Single Arm Row (Cable)
4
20 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Straight Arm Pulldown
3
10 reps
-
3B
Face Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
1
1
7 reps
10 reps
20 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
1
1
7 reps
10 reps
20 reps
-
-
-
2A
Single Arm Row (Cable)
4
20 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Straight Arm Pulldown
3
10 reps
-
3B
Face Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Raise
3
1
1
7 reps
10 reps
20 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
1
1
7 reps
10 reps
20 reps
-
-
-
2A
Single Arm Row (Cable)
4
20 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3A
Straight Arm Pulldown
3
10 reps
-
3B
Face Pull
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
10 reps
8 reps
16 reps
-
-
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Trap Bar Deadlift
3
10 reps
-
4
T-Bar Row
1
1
2
12 reps
8 reps
6 reps
-
-
-
5
Hyperextension
3
10 reps
-
6
Reverse Hyperextension
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
10 reps
8 reps
16 reps
-
-
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Trap Bar Deadlift
3
10 reps
-
4
T-Bar Row
1
1
2
12 reps
8 reps
6 reps
-
-
-
5
Hyperextension
3
10 reps
-
6
Reverse Hyperextension
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
10 reps
8 reps
16 reps
-
-
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Trap Bar Deadlift
3
10 reps
-
4
T-Bar Row
1
1
2
12 reps
8 reps
6 reps
-
-
-
5
Hyperextension
3
10 reps
-
6
Reverse Hyperextension
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
10 reps
8 reps
16 reps
-
-
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Trap Bar Deadlift
3
10 reps
-
4
T-Bar Row
1
1
2
12 reps
8 reps
6 reps
-
-
-
5
Hyperextension
3
10 reps
-
6
Reverse Hyperextension
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
10 reps
8 reps
16 reps
-
-
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Trap Bar Deadlift
3
10 reps
-
4
T-Bar Row
1
1
2
12 reps
8 reps
6 reps
-
-
-
5
Hyperextension
3
10 reps
-
6
Reverse Hyperextension
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
10 reps
8 reps
16 reps
-
-
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Trap Bar Deadlift
3
10 reps
-
4
T-Bar Row
1
1
2
12 reps
8 reps
6 reps
-
-
-
5
Hyperextension
3
10 reps
-
6
Reverse Hyperextension
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
10 reps
8 reps
16 reps
-
-
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Trap Bar Deadlift
3
10 reps
-
4
T-Bar Row
1
1
2
12 reps
8 reps
6 reps
-
-
-
5
Hyperextension
3
10 reps
-
6
Reverse Hyperextension
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
10 reps
8 reps
16 reps
-
-
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Trap Bar Deadlift
3
10 reps
-
4
T-Bar Row
1
1
2
12 reps
8 reps
6 reps
-
-
-
5
Hyperextension
3
10 reps
-
6
Reverse Hyperextension
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
10 reps
8 reps
16 reps
-
-
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Trap Bar Deadlift
3
10 reps
-
4
T-Bar Row
1
1
2
12 reps
8 reps
6 reps
-
-
-
5
Hyperextension
3
10 reps
-
6
Reverse Hyperextension
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
10 reps
8 reps
16 reps
-
-
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Trap Bar Deadlift
3
10 reps
-
4
T-Bar Row
1
1
2
12 reps
8 reps
6 reps
-
-
-
5
Hyperextension
3
10 reps
-
6
Reverse Hyperextension
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
10 reps
8 reps
16 reps
-
-
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Trap Bar Deadlift
3
10 reps
-
4
T-Bar Row
1
1
2
12 reps
8 reps
6 reps
-
-
-
5
Hyperextension
3
10 reps
-
6
Reverse Hyperextension
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
10 reps
8 reps
16 reps
-
-
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Trap Bar Deadlift
3
10 reps
-
4
T-Bar Row
1
1
2
12 reps
8 reps
6 reps
-
-
-
5
Hyperextension
3
10 reps
-
6
Reverse Hyperextension
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hammer Curl (Dumbbell)4 Sets
20 Reps
-
2A
Reverse Cable Curls1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
16 Reps
-
-
-
-
-
2B
Cable Curl (Close Grip)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
16 Reps
-
-
-
-
-
2C
Cable curl (EZ Bar Wide Grip)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
16 Reps
-
-
-
-
-
3A
Overhead Tricep Extension (Cable)4 Sets
20 Reps
-
3B
Tricep Rope Push Down (Cable)4 Sets
20 Reps
-
4A
Bench Press (Close Grip)1 Set
AMRAP
-
4B
Dips Between Chairs1 Set
AMRAP
-
4C
Push Up1 Set
AMRAP
-
Day 2
1A
Hip Abductor (Machine)3 Sets
10 Reps
-
1B
Hip Adductor (Machine)3 Sets
10 Reps
-
2A
Leg Extension1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
16 Reps
-
-
-
-
-
2B
Leg Curl1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
16 Reps
-
-
-
-
-
3A
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3B
Goblet Squat3 Sets
10 Reps
-
4A
Seated Calf Raise3 Sets
10 Reps
-
4B
Leg Press1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
5A
Single Leg Calf Raise (Weighted)3 Sets
10 Reps
-
5B
Walking Lunge3 Sets
10 Reps
-
Day 3
1
Walk1 Set
30 mins
-
Day 4
1A
Incline Chest Fly (Dumbbell)2 Sets
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
1B
Decline Push Up5 Sets
AMRAP
-
2A
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
16 Reps
-
-
-
-
-
2B
Pec Fly (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
3A
Decline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
16 Reps
-
-
-
-
-
3B
Push Up (Incline)5 Sets
AMRAP
-
4
Chest Fly (Cable)6 Sets
10 Reps
-
Day 5
1A
Front Raise3 Sets
1 Set
1 Set
7 Reps
10 Reps
20 Reps
-
-
-
1B
Lateral Raise (Dumbbell)3 Sets
1 Set
1 Set
7 Reps
10 Reps
20 Reps
-
-
-
2A
Single Arm Row (Cable)4 Sets
20 Reps
-
2B
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
3A
Straight Arm Pulldown3 Sets
10 Reps
-
3B
Face Pull3 Sets
10 Reps
-
Day 7
1
Lat Pulldown3 Sets
1 Set
1 Set
10 Reps
8 Reps
16 Reps
-
-
-
2
Pull-Up (Bodyweight)3 Sets
10 Reps
-
3
Trap Bar Deadlift3 Sets
10 Reps
-
4
T-Bar Row1 Set
1 Set
2 Sets
12 Reps
8 Reps
6 Reps
-
-
-
5
Hyperextension3 Sets
10 Reps
-
6
Reverse Hyperextension3 Sets
10 Reps
-
Day 6
1
Walk1 Set
30 mins
-