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12 WEEK FAT DESTROYER.

by R L.
1 athletes joined

Program Description

Burn fat and build muscle.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 12, 2025 04:12
  • Last Edited
    Jul 30, 2025 11:04

Summary

Transform your physique with the **12 Week Fat Destroyer** program, designed for those ready to shed unwanted fat and build lean muscle. Over the course of 12 weeks, you’ll engage in four dynamic workouts each week, incorporating a mix of barbell, dumbbell, and machine exercises to target every major muscle group. This program emphasizes strength training with a focus on high-rep sets to maximize fat loss while enhancing your overall fitness. Get ready to push your limits and achieve the body you’ve always wanted!
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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
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Military Press (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Skull Crusher
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Leg Curl
4
15 reps
RPE 7.5
3
Leg Extension
4
15 reps
RPE 7.5
4
Seated Calf Raise
4
20 reps
RPE 7.5
5
Plank
4
1 mins
RPE 10
6
Side Crunch (Cable)
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Machine)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 9
4
Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Extension (Cable)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
20 reps
RPE 7.5
2
Stiff Leg Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
10 reps
RPE 7
4
Seated Calf Raise
4
20 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 8
6
Russian Twist
4
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Skull Crusher
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Leg Curl
4 Sets
15 Reps
@7.5
3
Leg Extension
4 Sets
15 Reps
@7.5
4
Seated Calf Raise
4 Sets
20 Reps
@7.5
5
Plank
4 Sets
1 mins
@10
6
Side Crunch (Cable)
4 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@9
4
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Extension (Cable)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Leg Press
4 Sets
20 Reps
@7.5
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8
3
Lunge (Dumbbell)
4 Sets
10 Reps
@7
4
Seated Calf Raise
4 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@8
6
Russian Twist
4 Sets
20 Reps
@8