Program Description
.
Program Overview
- LevelAdvanced
- GoalMuscle, Strength
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedApr 04, 2026 06:53
- Last EditedApr 05, 2026 05:59
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.1%
Abs
10.6%
Quadriceps
9.7%
Triceps
9.3%
Biceps
8%
Front Delts
7.8%
Upper Back
7.8%
Glutes
7.3%
Chest
6.3%
Lats
4.9%
Middle Delts
3.9%
Rear Delts
3.8%
Calves
2.7%
Forearms
2.7%
Lower Back
2%
Adductors
1%
Abductors
1%
Cardio
0.1%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
5 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Leg Press
4
5 reps
-
4
Walking Lunge
4
30 reps
-
5
Hack Squat
7
5 reps
-
6
Leg Curl
3
5 reps
-
7
Stiff Leg Deadlift
3
5 reps
-
8
Lying Leg Curl
3
5 reps
-
9
Seated Calf Raise
3
5 reps
-
10
Smith Machine Standing Calf Raise
3
5 reps
-
11
Calf Raise (Leg Press)
7
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
5 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Leg Press
4
5 reps
-
4
Walking Lunge
4
30 reps
-
5
Hack Squat
7
5 reps
-
6
Leg Curl
3
5 reps
-
7
Stiff Leg Deadlift
3
5 reps
-
8
Lying Leg Curl
3
5 reps
-
9
Seated Calf Raise
3
5 reps
-
10
Smith Machine Standing Calf Raise
3
5 reps
-
11
Calf Raise (Leg Press)
7
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
5 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Leg Press
4
5 reps
-
4
Walking Lunge
4
30 reps
-
5
Hack Squat
7
5 reps
-
6
Leg Curl
3
5 reps
-
7
Stiff Leg Deadlift
3
5 reps
-
8
Lying Leg Curl
3
5 reps
-
9
Seated Calf Raise
3
5 reps
-
10
Smith Machine Standing Calf Raise
3
5 reps
-
11
Calf Raise (Leg Press)
7
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
5 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Leg Press
4
5 reps
-
4
Walking Lunge
4
30 reps
-
5
Hack Squat
7
5 reps
-
6
Leg Curl
3
5 reps
-
7
Stiff Leg Deadlift
3
5 reps
-
8
Lying Leg Curl
3
5 reps
-
9
Seated Calf Raise
3
5 reps
-
10
Smith Machine Standing Calf Raise
3
5 reps
-
11
Calf Raise (Leg Press)
7
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
7
8 reps
-
1B
Chest Dip
7
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Machine)
4
8 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Abs Crunch (Machine)
4
25 reps
-
7
Cable Crunch
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
7
8 reps
-
1B
Chest Dip
7
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Machine)
4
8 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Abs Crunch (Machine)
4
25 reps
-
7
Cable Crunch
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
7
8 reps
-
1B
Chest Dip
7
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Machine)
4
8 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Abs Crunch (Machine)
4
25 reps
-
7
Cable Crunch
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
7
8 reps
-
1B
Chest Dip
7
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Machine)
4
8 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Abs Crunch (Machine)
4
25 reps
-
7
Cable Crunch
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
-
2
Tricep Dip (Bodyweight)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Incline Chest Fly (Dumbbell)
3
5 reps
-
5
Incline Bench Press (Smith Machine)
7
5 reps
-
6
Tricep Pushdown (Cable)
4
5 reps
-
7
Bench Press (Close Grip)
3
5 reps
-
8
Feet Elevated Bench Dip
3
5 reps
-
9
Seated Tricep Press
7
5 reps
-
10
Abs Crunch (Weighted)
4
25 reps
-
11
Hanging Leg Raise
4
20 reps
-
12
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
-
2
Tricep Dip (Bodyweight)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Incline Chest Fly (Dumbbell)
3
5 reps
-
5
Incline Bench Press (Smith Machine)
7
5 reps
-
6
Tricep Pushdown (Cable)
4
5 reps
-
7
Bench Press (Close Grip)
3
5 reps
-
8
Feet Elevated Bench Dip
3
5 reps
-
9
Seated Tricep Press
7
5 reps
-
10
Abs Crunch (Weighted)
4
25 reps
-
11
Hanging Leg Raise
4
20 reps
-
12
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
-
2
Tricep Dip (Bodyweight)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Incline Chest Fly (Dumbbell)
3
5 reps
-
5
Incline Bench Press (Smith Machine)
7
5 reps
-
6
Tricep Pushdown (Cable)
4
5 reps
-
7
Bench Press (Close Grip)
3
5 reps
-
8
Feet Elevated Bench Dip
3
5 reps
-
9
Seated Tricep Press
7
5 reps
-
10
Abs Crunch (Weighted)
4
25 reps
-
11
Hanging Leg Raise
4
20 reps
-
12
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
-
2
Tricep Dip (Bodyweight)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Incline Chest Fly (Dumbbell)
3
5 reps
-
5
Incline Bench Press (Smith Machine)
7
5 reps
-
6
Tricep Pushdown (Cable)
4
5 reps
-
7
Bench Press (Close Grip)
3
5 reps
-
8
Feet Elevated Bench Dip
3
5 reps
-
9
Seated Tricep Press
7
5 reps
-
10
Abs Crunch (Weighted)
4
25 reps
-
11
Hanging Leg Raise
4
20 reps
-
12
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
7
15 reps
-
1B
Walking Lunge (Dumbbell)
7
24 reps
-
1C
Leg Extension
7
15 reps
-
2
Front Squat (Barbell)
4
12 reps
-
3
Lying Leg Curl
7
12 reps
-
4
Standing Cable Leg Curl
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Smith Machine Standing Calf Raise
7
12 reps
-
7
Weighted Donkey Calf Raise
4
12 reps
-
8
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
7
15 reps
-
1B
Walking Lunge (Dumbbell)
7
24 reps
-
1C
Leg Extension
7
15 reps
-
2
Front Squat (Barbell)
4
12 reps
-
3
Lying Leg Curl
7
12 reps
-
4
Standing Cable Leg Curl
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Smith Machine Standing Calf Raise
7
12 reps
-
7
Weighted Donkey Calf Raise
4
12 reps
-
8
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
7
15 reps
-
1B
Walking Lunge (Dumbbell)
7
24 reps
-
1C
Leg Extension
7
15 reps
-
2
Front Squat (Barbell)
4
12 reps
-
3
Lying Leg Curl
7
12 reps
-
4
Standing Cable Leg Curl
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Smith Machine Standing Calf Raise
7
12 reps
-
7
Weighted Donkey Calf Raise
4
12 reps
-
8
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
7
15 reps
-
1B
Walking Lunge (Dumbbell)
7
24 reps
-
1C
Leg Extension
7
15 reps
-
2
Front Squat (Barbell)
4
12 reps
-
3
Lying Leg Curl
7
12 reps
-
4
Standing Cable Leg Curl
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Smith Machine Standing Calf Raise
7
12 reps
-
7
Weighted Donkey Calf Raise
4
12 reps
-
8
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
7
8 reps
-
1B
Single Arm Cable Front Raise
7
8 reps
-
2
Shoulder Press (Machine)
4
8 reps
-
3
Cable Seated Lat Raise
4
8 reps
-
4
Face Pull
7
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
8 reps
-
6
Shrug (Dumbbell)
7
8 reps
-
7
Smith Machine Behind The Back Shrug
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
7
8 reps
-
1B
Single Arm Cable Front Raise
7
8 reps
-
2
Shoulder Press (Machine)
4
8 reps
-
3
Cable Seated Lat Raise
4
8 reps
-
4
Face Pull
7
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
8 reps
-
6
Shrug (Dumbbell)
7
8 reps
-
7
Smith Machine Behind The Back Shrug
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
7
8 reps
-
1B
Single Arm Cable Front Raise
7
8 reps
-
2
Shoulder Press (Machine)
4
8 reps
-
3
Cable Seated Lat Raise
4
8 reps
-
4
Face Pull
7
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
8 reps
-
6
Shrug (Dumbbell)
7
8 reps
-
7
Smith Machine Behind The Back Shrug
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
7
8 reps
-
1B
Single Arm Cable Front Raise
7
8 reps
-
2
Shoulder Press (Machine)
4
8 reps
-
3
Cable Seated Lat Raise
4
8 reps
-
4
Face Pull
7
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
8 reps
-
6
Shrug (Dumbbell)
7
8 reps
-
7
Smith Machine Behind The Back Shrug
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Seated Row (Machine)
7
5 reps
-
5
Bicep Curl (Barbell)
4
5 reps
-
6
Hammer Curl (Dumbbell)
3
5 reps
-
7
Alternating Incline Dumbbell Bicep Curl
3
10 reps
-
8
Preacher Curl (Machine)
7
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Seated Row (Machine)
7
5 reps
-
5
Bicep Curl (Barbell)
4
5 reps
-
6
Hammer Curl (Dumbbell)
3
5 reps
-
7
Alternating Incline Dumbbell Bicep Curl
3
10 reps
-
8
Preacher Curl (Machine)
7
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Seated Row (Machine)
7
5 reps
-
5
Bicep Curl (Barbell)
4
5 reps
-
6
Hammer Curl (Dumbbell)
3
5 reps
-
7
Alternating Incline Dumbbell Bicep Curl
3
10 reps
-
8
Preacher Curl (Machine)
7
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Seated Row (Machine)
7
5 reps
-
5
Bicep Curl (Barbell)
4
5 reps
-
6
Hammer Curl (Dumbbell)
3
5 reps
-
7
Alternating Incline Dumbbell Bicep Curl
3
10 reps
-
8
Preacher Curl (Machine)
7
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
7
10 reps
-
1B
Straight Arm Pulldown
7
10 reps
-
2
Behind-the-Neck Lat Pulldown
4
8 reps
-
3
Single Arm Row (Dumbbell)
4
8 reps
-
4
Single Arm Dumbbell Pull-Over
4
8 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Abs Crunch (Machine)
4
25 reps
-
7
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
7
10 reps
-
1B
Straight Arm Pulldown
7
10 reps
-
2
Behind-the-Neck Lat Pulldown
4
8 reps
-
3
Single Arm Row (Dumbbell)
4
8 reps
-
4
Single Arm Dumbbell Pull-Over
4
8 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Abs Crunch (Machine)
4
25 reps
-
7
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
7
10 reps
-
1B
Straight Arm Pulldown
7
10 reps
-
2
Behind-the-Neck Lat Pulldown
4
8 reps
-
3
Single Arm Row (Dumbbell)
4
8 reps
-
4
Single Arm Dumbbell Pull-Over
4
8 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Abs Crunch (Machine)
4
25 reps
-
7
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
7
10 reps
-
1B
Straight Arm Pulldown
7
10 reps
-
2
Behind-the-Neck Lat Pulldown
4
8 reps
-
3
Single Arm Row (Dumbbell)
4
8 reps
-
4
Single Arm Dumbbell Pull-Over
4
8 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
6
Abs Crunch (Machine)
4
25 reps
-
7
Cable Crunch
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
5 reps
-
2
Alternating Dumbbell Front Raise
4
5 reps
-
3
Single Arm Incline Lat Raise
4
5 reps
-
4
Lateral Raise (Machine)
7
5 reps
-
5
Seated Rear Delt Fly
3
5 reps
-
6
Rear Delt Fly (Machine)
3
5 reps
-
7
Shrug (Barbell)
3
5 reps
-
8
Smith Machine Shrug
7
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
5 reps
-
2
Alternating Dumbbell Front Raise
4
5 reps
-
3
Single Arm Incline Lat Raise
4
5 reps
-
4
Lateral Raise (Machine)
7
5 reps
-
5
Seated Rear Delt Fly
3
5 reps
-
6
Rear Delt Fly (Machine)
3
5 reps
-
7
Shrug (Barbell)
3
5 reps
-
8
Smith Machine Shrug
7
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
5 reps
-
2
Alternating Dumbbell Front Raise
4
5 reps
-
3
Single Arm Incline Lat Raise
4
5 reps
-
4
Lateral Raise (Machine)
7
5 reps
-
5
Seated Rear Delt Fly
3
5 reps
-
6
Rear Delt Fly (Machine)
3
5 reps
-
7
Shrug (Barbell)
3
5 reps
-
8
Smith Machine Shrug
7
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
5 reps
-
2
Alternating Dumbbell Front Raise
4
5 reps
-
3
Single Arm Incline Lat Raise
4
5 reps
-
4
Lateral Raise (Machine)
7
5 reps
-
5
Seated Rear Delt Fly
3
5 reps
-
6
Rear Delt Fly (Machine)
3
5 reps
-
7
Shrug (Barbell)
3
5 reps
-
8
Smith Machine Shrug
7
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Diamond Push Up
7
8 reps
-
1B
Overhead Tricep Extension (Cable)
7
8 reps
-
2
EZ Bar Skullcrusher
4
8 reps
-
3
Single Arm Dumbbell Tricep Ext
4
8 reps
-
4A
Lying High Cable Biceps Curl
7
8 reps
-
4B
Spider Curl
7
8 reps
-
5
Reverse Curl (Barbell)
4
8 reps
-
6
Concentration Curl
4
8 reps
-
7
Abs Crunch (Bodyweight)
4
25 reps
-
8
Abs Crunch (Machine)
4
25 reps
-
9
Cable Crunch
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Diamond Push Up
7
8 reps
-
1B
Overhead Tricep Extension (Cable)
7
8 reps
-
2
EZ Bar Skullcrusher
4
8 reps
-
3
Single Arm Dumbbell Tricep Ext
4
8 reps
-
4A
Lying High Cable Biceps Curl
7
8 reps
-
4B
Spider Curl
7
8 reps
-
5
Reverse Curl (Barbell)
4
8 reps
-
6
Concentration Curl
4
8 reps
-
7
Abs Crunch (Bodyweight)
4
25 reps
-
8
Abs Crunch (Machine)
4
25 reps
-
9
Cable Crunch
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Diamond Push Up
7
8 reps
-
1B
Overhead Tricep Extension (Cable)
7
8 reps
-
2
EZ Bar Skullcrusher
4
8 reps
-
3
Single Arm Dumbbell Tricep Ext
4
8 reps
-
4A
Lying High Cable Biceps Curl
7
8 reps
-
4B
Spider Curl
7
8 reps
-
5
Reverse Curl (Barbell)
4
8 reps
-
6
Concentration Curl
4
8 reps
-
7
Abs Crunch (Bodyweight)
4
25 reps
-
8
Abs Crunch (Machine)
4
25 reps
-
9
Cable Crunch
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Diamond Push Up
7
8 reps
-
1B
Overhead Tricep Extension (Cable)
7
8 reps
-
2
EZ Bar Skullcrusher
4
8 reps
-
3
Single Arm Dumbbell Tricep Ext
4
8 reps
-
4A
Lying High Cable Biceps Curl
7
8 reps
-
4B
Spider Curl
7
8 reps
-
5
Reverse Curl (Barbell)
4
8 reps
-
6
Concentration Curl
4
8 reps
-
7
Abs Crunch (Bodyweight)
4
25 reps
-
8
Abs Crunch (Machine)
4
25 reps
-
9
Cable Crunch
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
10 reps
-
2
Bicep Curl (Cable)
3
5 reps
-
3
Concentration Curl
3
5 reps
-
4
Spider Curl
7
5 reps
-
5
Tricep Rope Push Down (Cable)
4
5 reps
-
6
Tricep Extension (Machine)
3
5 reps
-
7
Reverse Grip Cable Straight Bar Push Down
7
5 reps
-
8
Abs Crunch (Bodyweight)
4
25 reps
-
9
Hanging Leg Raise
4
20 reps
-
10
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
10 reps
-
2
Bicep Curl (Cable)
3
5 reps
-
3
Concentration Curl
3
5 reps
-
4
Spider Curl
7
5 reps
-
5
Tricep Rope Push Down (Cable)
4
5 reps
-
6
Tricep Extension (Machine)
3
5 reps
-
7
Reverse Grip Cable Straight Bar Push Down
7
5 reps
-
8
Abs Crunch (Bodyweight)
4
25 reps
-
9
Hanging Leg Raise
4
20 reps
-
10
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
10 reps
-
2
Bicep Curl (Cable)
3
5 reps
-
3
Concentration Curl
3
5 reps
-
4
Spider Curl
7
5 reps
-
5
Tricep Rope Push Down (Cable)
4
5 reps
-
6
Tricep Extension (Machine)
3
5 reps
-
7
Reverse Grip Cable Straight Bar Push Down
7
5 reps
-
8
Abs Crunch (Bodyweight)
4
25 reps
-
9
Hanging Leg Raise
4
20 reps
-
10
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
10 reps
-
2
Bicep Curl (Cable)
3
5 reps
-
3
Concentration Curl
3
5 reps
-
4
Spider Curl
7
5 reps
-
5
Tricep Rope Push Down (Cable)
4
5 reps
-
6
Tricep Extension (Machine)
3
5 reps
-
7
Reverse Grip Cable Straight Bar Push Down
7
5 reps
-
8
Abs Crunch (Bodyweight)
4
25 reps
-
9
Hanging Leg Raise
4
20 reps
-
10
Reverse Abs Crunch (Bodyweight)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Front Squat (Barbell)
4
12 reps
-
3
Leg Press
4
12 reps
-
4
Smith Machine Leg Press
4
12 reps
-
5
Leg Curl
4
12 reps
-
6A
Stiff Leg Deadlift (Dumbbell)
7
12 reps
-
6B
Lying Leg Curl
7
12 reps
-
7
Smith Machine Standing Calf Raise
7
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Front Squat (Barbell)
4
12 reps
-
3
Leg Press
4
12 reps
-
4
Smith Machine Leg Press
4
12 reps
-
5
Leg Curl
4
12 reps
-
6A
Stiff Leg Deadlift (Dumbbell)
7
12 reps
-
6B
Lying Leg Curl
7
12 reps
-
7
Smith Machine Standing Calf Raise
7
12 reps
-
8
Calf Raise (Leg Press)
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Front Squat (Barbell)
4
12 reps
-
3
Leg Press
4
12 reps
-
4
Smith Machine Leg Press
4
12 reps
-
5
Leg Curl
4
12 reps
-
6A
Stiff Leg Deadlift (Dumbbell)
7
12 reps
-
6B
Lying Leg Curl
7
12 reps
-
7
Smith Machine Standing Calf Raise
7
12 reps
-
8
Calf Raise (Leg Press)
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Front Squat (Barbell)
4
12 reps
-
3
Leg Press
4
12 reps
-
4
Smith Machine Leg Press
4
12 reps
-
5
Leg Curl
4
12 reps
-
6A
Stiff Leg Deadlift (Dumbbell)
7
12 reps
-
6B
Lying Leg Curl
7
12 reps
-
7
Smith Machine Standing Calf Raise
7
12 reps
-
8
Calf Raise (Leg Press)
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Extension1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
3
Leg Press1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
4
Walking Lunge1 Set
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
30 Reps
-
-
-
-
5
Hack Squat1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
-
6
Leg Curl1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
7
Stiff Leg Deadlift1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
8
Lying Leg Curl1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
9
Seated Calf Raise1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
10
Smith Machine Standing Calf Raise1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
11
Calf Raise (Leg Press)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
-
Day 2
1
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
2
Tricep Dip (Bodyweight)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
3
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Incline Chest Fly (Dumbbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
5
Incline Bench Press (Smith Machine)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
-
6
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
7
Bench Press (Close Grip)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
8
Feet Elevated Bench Dip1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
9
Seated Tricep Press1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
-
10
Abs Crunch (Weighted)1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
11
Hanging Leg Raise1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
12
Reverse Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
Day 3
1
Cardio1 Set
30-60 mins
-
Day 4
1
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
3
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
4
Seated Row (Machine)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
-
5
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
6
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
7
Alternating Incline Dumbbell Bicep Curl1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Preacher Curl (Machine)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
-
Day 5
1
Standing Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
2
Alternating Dumbbell Front Raise1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
3
Single Arm Incline Lat Raise1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
4
Lateral Raise (Machine)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
-
5
Seated Rear Delt Fly1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
6
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
7
Shrug (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
8
Smith Machine Shrug1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
-
Day 6
1
Alternating Dumbbell Curl1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Bicep Curl (Cable)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
3
Concentration Curl1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Spider Curl1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
-
5
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
6
Tricep Extension (Machine)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
7
Reverse Grip Cable Straight Bar Push Down1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
-
8
Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
9
Hanging Leg Raise1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
10
Reverse Abs Crunch (Bodyweight)1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-