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Ultimate Hypertrophy Beginner TAJ

by Rath Momen
8 athletes joined

Program Description

Beginner program designed to build muscle and strength based off of NH's ultimate Hypertrophy beginner program

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2025 09:01
  • Last Edited
    Jun 18, 2025 09:44

Summary

Embark on a transformative journey with the Ultimate Hypertrophy Beginner TAJ program! Over 16 weeks, this structured plan focuses on three days of intense training each week, designed to build muscle and strength from the ground up. Each workout features effective supersets targeting major muscle groups, ensuring you maximize your time in the gym. With a full gym setup, you'll engage in a variety of exercises, including barbell and machine movements, to sculpt your physique and boost your confidence. Get ready to unleash your potential and see real results!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Week 1
1 / 16 Weeks
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
1B
Seated Calf Raise
2 Sets
15-20 Reps
-
2A
Chest Press (Machine)
3 Sets
10-12 Reps
-
2B
Preacher Curl (Barbell)
3 Sets
8-10 Reps
-
3A
Leg Press
2 Sets
8-10 Reps
-
3B
French Press
2 Sets
10-12 Reps
-
4
Abs Crunch (Machine)
1 Set
AMRAP
-
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
-
1B
Hammer Curl
2 Sets
8-10 Reps
-
2A
Lat Pulldown
3 Sets
8-12 Reps
-
2B
Leg Curl
3 Sets
12-15 Reps
-
3A
Leg Extension
3 Sets
10-15 Reps
-
3B
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Neck Curl
3 Sets
15-20 Reps
-
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
-
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
-
2A
Seated Dip (Machine)
2 Sets
6-8 Reps
-
2B
Dumbbell Row
2 Sets
10-12 Reps
-
3A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
4
Abs Crunch (Machine)
3 Sets
8-10 Reps
-