Program Description
To improve all the muscle major and minor. This plan is developed to ensure you work on all essentials muscles for strength and also aesthetics which are visible like forearms, traps, calves, neck.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 28, 2025 09:34
- Last EditedAug 07, 2025 10:06
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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
Hip Thrust (Machine)
4
12 reps
-
2
Leg Curl
4
12 reps
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Dip (Weighted)
3
10 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
-
2
Lat Pulldown
4
10 reps
-
3
T-Bar Row
3
12 reps
-
4
Reverse Pec Deck
3
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Dead Hang
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Bench Press (Close Grip)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Single Arm Overhead Tricep Extension
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
7
Skull Crusher (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Walking Lunge
3
15 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
5
Face Pull
3
15 reps
-
6
Shrug (Dumbbell)
3
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Abs Crunch (Machine)
3
20 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Face Pull
3
20 reps
-
6
Knee Raise (Captain's Chair)
3
15 reps
-
7
Neck Curl
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Download App to Unlock
Week 1
1 / 12 Weeks
Day 7
1
Bicep Curl (Dumbbell)5 Sets
15 Reps
-
2
Abs Crunch (Machine)4 Sets
30 Reps
-
3
Abs Crunch (Weighted)3 Sets
30 Reps
-
4
Reverse Abs Crunch (Bodyweight)4 Sets
25 Reps
-
5
Battle Ropes3 Sets
1 mins
-
Day 6
1
Hip Thrust (Machine)4 Sets
12 Reps
-
2
Abs Crunch (Machine)3 Sets
20 Reps
-
3
Dip (Assisted)3 Sets
10 Reps
-
4
Shoulder Press (Machine)3 Sets
12 Reps
-
5
Face Pull3 Sets
20 Reps
-
6
Knee Raise (Captain's Chair)3 Sets
15 Reps
-
7
Neck Curl4 Sets
20 Reps
-
Day 2
1
Chin-Up (Weighted)1 Set
-
2
Lat Pulldown4 Sets
10 Reps
-
3
T-Bar Row3 Sets
12 Reps
-
4
Reverse Pec Deck3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)4 Sets
15 Reps
-
6
Hammer Curl3 Sets
12 Reps
-
7
Dead Hang3 Sets
1 Reps
-
Day 3
1
Push Up3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
3
Bench Press (Smith Machine)4 Sets
12 Reps
-
4
Chest Fly (Machine)3 Sets
12 Reps
-
5
Bench Press (Close Grip)4 Sets
12 Reps
-
6
Tricep Pushdown (Cable)4 Sets
12 Reps
-
7
Incline Tricep Extension (Dumbbell)3 Sets
12 Reps
-
Day 1
1
Hip Thrust (Machine)4 Sets
12 Reps
-
2
Leg Curl4 Sets
12 Reps
-
3
Hip Adductor (Machine)3 Sets
12 Reps
-
4
Seated Calf Raise4 Sets
15 Reps
-
5
Shoulder Press (Machine)3 Sets
12 Reps
-
6
Dip (Weighted)3 Sets
10 Reps
-
7
Lateral Raise (Cable)3 Sets
15 Reps
-
Day 4
1
Leg Curl4 Sets
15 Reps
-
2
Hip Adductor (Machine)3 Sets
20 Reps
-
3
Hip Abductor (Machine)3 Sets
20 Reps
-
4
Hyperextension3 Sets
15 Reps
-
5
Single Arm Overhead Tricep Extension3 Sets
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)4 Sets
12 Reps
-
7
Skull Crusher (Dumbbell)3 Sets
12 Reps
-
Day 5
1
Lat Pulldown (Close Grip)3 Sets
15 Reps
-
2
Single Leg Deadlift3 Sets
10 Reps
-
3
Walking Lunge3 Sets
15 Reps
-
4
Bicep Curl (Cable)4 Sets
15 Reps
-
5
Face Pull3 Sets
15 Reps
-
6
Shrug (Dumbbell)3 Sets
20 Reps
-
7
Seated Calf Raise3 Sets
20 Reps
-