Program Description
Fat loss and muscle gain
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedJun 01, 2024 04:44
- Last EditedJun 18, 2025 09:02
Summary
Embark on a transformative 12-week journey with the "Road to 90" program, designed for those ready to elevate their strength and physique. This intense 6-day-a-week regimen focuses on key muscle groups, including back, biceps, shoulders, and legs, ensuring a balanced approach to building muscle and enhancing endurance. Each workout is meticulously crafted with a variety of exercises, from lat pulldowns to barbell squats, utilizing a full gym setup to maximize your gains. Prepare to push your limits and achieve your fitness goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Chest
13.2%
Biceps
11.8%
Lats
11.8%
Triceps
11.5%
Front Delts
9.5%
Quadriceps
6.3%
Glutes
4.9%
Hamstrings
4.6%
Middle Delts
3.3%
Lower Back
2%
Rear Delts
1.6%
Calves
1.6%
Adductors
1.3%
Forearms
1.3%
Abs
1%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown1 Set
-
2
Seated Row (Cable)1 Set
-
3
T-Bar Row1 Set
-
4
Lat Pulldown (Close Grip)1 Set
-
5
Incline Curl (Dumbbell)1 Set
-
6
Bicep Curl (Machine)1 Set
-
Day 3
1
Seated Shoulder Press (Dumbbell)1 Set
-
2
Lateral Raise (Dumbbell)1 Set
-
3
Front Raise1 Set
-
4
Face Pull1 Set
-
5
Shrug (Dumbbell)1 Set
-
6
Back Extension1 Set
-
Day 6
1
Squat (Barbell)1 Set
-
2
Leg Press (45 Degrees)1 Set
-
3
Hamstring Curl1 Set
-
4
Leg Extension1 Set
-
5
Sumo Deadlift (Dumbbell)1 Set
-
6
Standing Calf Raise1 Set
-
Day 4
1
Incline Bench Press (Dumbbell)1 Set
-
2
Chest Fly (Cable)1 Set
-
3
Chest Press (Machine)1 Set
-
4
Pec Deck (Machine)1 Set
-
5
Tricep Rope Push Down (Cable)1 Set
-
6
Single Arm Overhead Tricep Extension1 Set
-
Day 1
1
Incline Bench Press (Smith Machine)1 Set
-
2
Chest Fly (Cable)1 Set
-
3
Bench Press (Dumbbell)1 Set
-
4
Pec Deck (Machine)1 Set
-
5
Tricep Rope Push Down (Cable)1 Set
-
6
Single Arm Overhead Tricep Extension1 Set
-
Day 5
1
Lat Pulldown1 Set
-
2
Seated Row (Cable)1 Set
-
3
Single Arm Row (Dumbbell)1 Set
-
4
Lat Pulldown (Close Grip)1 Set
-
5
Spider Curl1 Set
-
6
Bicep Curl (Machine)1 Set
-