Program Description
Full body
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMar 29, 2024 03:02
- Last EditedJun 18, 2025 12:49
Summary
Transform your strength and sculpt your physique with the SinaDanial program, a comprehensive 12-week journey designed for dedicated lifters. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and lunges, targeting your legs, back, and glutes. Each session is crafted to maximize muscle growth and enhance functional strength, ensuring you stay motivated and challenged. Equip yourself with a full gym and prepare to elevate your training to the next level!
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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
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 12 Weeks
Day 3
1
Lunge (Dumbbell)2 Sets
10 Reps
-
2
Squat (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Leg Press2 Sets
10 Reps
-
4
Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
5
Hamstring Curl1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Hip Thrust (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
7
Seated Calf Raise1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 2
1
Pull-Up (Bodyweight)3 Sets
20 Reps
@9
2
Deadlift (Barbell)1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@9
@9
@9
3
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
4
Seated Row (Cable)1 Set
2 Sets
10 Reps
8 Reps
@9
@9
5
Single Arm Row (Dumbbell)2 Sets
10 Reps
@9
6
Face Pull2 Sets
10 Reps
@9
7
Bicep Curl (Barbell)2 Sets
10 Reps
@9
8
Plank2 Sets
1 mins
@9
9
Side Plank2 Sets
0.5 mins
@9
10
Reverse Abs Crunch (Bodyweight)2 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
3
Chest Fly (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
4
Overhead Press (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
5
Front Raise1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
6
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
7
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
8
6-way Dumbbell3 Sets
8 Reps
@9