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BoostcampPNG

Smarter Approach

by Peter G.

Program Description

Strength training for beginners, fewer reps.. lifting smarter.. focus on wrist friendly exercises

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 23, 2025 06:10
  • Last Edited
    Dec 23, 2025 06:57
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Quadriceps
9.9%
Hamstrings
9.9%
Abs
9.6%
Upper Back
9.1%
Glutes
8.8%
Front Delts
8.5%
Lats
6.6%
Biceps
6.6%
Middle Delts
5.8%
Chest
4.4%
Abductors
3%
Forearms
2.2%
Adductors
1.9%
Rear Delts
1.7%
Lower Back
0.8%
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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
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Hanging Leg Raise
2
6-10 reps
-
7
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Hanging Leg Raise
2
6-10 reps
-
7
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Hanging Leg Raise
2
6-10 reps
-
7
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Hanging Leg Raise
2
6-10 reps
-
7
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Hanging Leg Raise
2
6-10 reps
-
7
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Hanging Leg Raise
2
6-10 reps
-
7
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Hanging Leg Raise
2
6-10 reps
-
7
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Hanging Leg Raise
2
6-10 reps
-
7
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Hanging Leg Raise
2
6-10 reps
-
7
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Hanging Leg Raise
2
6-10 reps
-
7
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Hanging Leg Raise
2
6-10 reps
-
7
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Hanging Leg Raise
2
6-10 reps
-
7
Leg Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8-10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8-10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8-10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8-10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8-10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8-10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8-10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8-10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8-10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8-10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8-10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8-10
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Chest Supported Row (Machine)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Plank
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Goblet Squat
2
10-12 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Side Plank
2
20-40 mins
-
7
Leg Extension
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Goblet Squat
2
10-12 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Side Plank
2
20-40 mins
-
7
Leg Extension
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Goblet Squat
2
10-12 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Side Plank
2
20-40 mins
-
7
Leg Extension
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Goblet Squat
2
10-12 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Side Plank
2
20-40 mins
-
7
Leg Extension
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Goblet Squat
2
10-12 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Side Plank
2
20-40 mins
-
7
Leg Extension
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Goblet Squat
2
10-12 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Side Plank
2
20-40 mins
-
7
Leg Extension
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Goblet Squat
2
10-12 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Side Plank
2
20-40 mins
-
7
Leg Extension
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Goblet Squat
2
10-12 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Side Plank
2
20-40 mins
-
7
Leg Extension
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Goblet Squat
2
10-12 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Side Plank
2
20-40 mins
-
7
Leg Extension
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Goblet Squat
2
10-12 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Side Plank
2
20-40 mins
-
7
Leg Extension
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Goblet Squat
2
10-12 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Side Plank
2
20-40 mins
-
7
Leg Extension
1
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Goblet Squat
2
10-12 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Lying Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
12-15 reps
-
6
Side Plank
2
20-40 mins
-
7
Leg Extension
1
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
6-10 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
5-8 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
8
Cable Crunch
4 Sets
10-12 Reps
-
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
4
Leg Curl
2 Sets
10-15 Reps
-
5
Hip Abductor (Machine)
2 Sets
12-15 Reps
-
6
Hanging Leg Raise
2 Sets
6-10 Reps
-
7
Leg Extension
2 Sets
10-15 Reps
-
Day 3
1
Pull-Up (Assisted)
3 Sets
AMRAP
@8-10
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
-
3
Overhead Press (Barbell)
3 Sets
4-6 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Plank
4 Sets
-
Day 4
1
Leg Press
3 Sets
8-12 Reps
-
2
Goblet Squat
2 Sets
10-12 Reps
-
3
Reverse Lunge (Dumbbell)
2 Sets
8-12 Reps
-
4
Lying Leg Curl
2 Sets
10-15 Reps
-
5
Hip Abductor (Machine)
2 Sets
12-15 Reps
-
6
Side Plank
2 Sets
20-40 mins
-
7
Leg Extension
1 Set
12-15 Reps
-