Program Description
Weight loss program which also doubles as body toning muscle gain
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedAug 31, 2025 03:09
- Last EditedAug 31, 2025 07:06
Summary
Transform your physique with this comprehensive 12-week, 4-day workout program designed for those ready to take their training to the next level. Each week, you'll engage in targeted exercises that focus on building strength and muscle across all major muscle groups, utilizing a full gym setup. Expect a mix of compound lifts and isolation exercises, ensuring balanced development and optimal results. Whether you're a seasoned lifter or just starting out, this program will challenge you to push your limits and achieve your fitness goals. Get ready to unlock your potential!
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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
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Kettlebell Gorilla Row
3
8-12 reps
-
8
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Kettlebell Gorilla Row
3
8-12 reps
-
8
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Kettlebell Gorilla Row
3
8-12 reps
-
8
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Kettlebell Gorilla Row
3
8-12 reps
-
8
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Kettlebell Gorilla Row
3
8-12 reps
-
8
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Kettlebell Gorilla Row
3
8-12 reps
-
8
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Kettlebell Gorilla Row
3
8-12 reps
-
8
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Kettlebell Gorilla Row
3
8-12 reps
-
8
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Kettlebell Gorilla Row
3
8-12 reps
-
8
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Kettlebell Gorilla Row
3
8-12 reps
-
8
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Kettlebell Gorilla Row
3
8-12 reps
-
8
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Kettlebell Gorilla Row
3
8-12 reps
-
8
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
6
Wrist Curls
1
20 reps
-
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
6
Wrist Curls
1
20 reps
-
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
6
Wrist Curls
1
20 reps
-
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
6
Wrist Curls
1
20 reps
-
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
6
Wrist Curls
1
20 reps
-
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
6
Wrist Curls
1
20 reps
-
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
6
Wrist Curls
1
20 reps
-
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
6
Wrist Curls
1
20 reps
-
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
6
Wrist Curls
1
20 reps
-
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
6
Wrist Curls
1
20 reps
-
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
6
Wrist Curls
1
20 reps
-
7
Cardio
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Rear Delt Fly (Cable)
3
8-12 reps
-
5
Shrug (Trap Bar)
3
8-12 reps
-
6
Wrist Curls
1
20 reps
-
7
Cardio
1
15-20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension3 Sets
8-12 Reps
-
2
Squat (Smith Machine)3 Sets
8-12 Reps
-
3
Leg Curl3 Sets
8-12 Reps
-
4
Hip Thrust (Machine)3 Sets
8-12 Reps
-
5
Hip Abductor (Machine)3 Sets
12 Reps
-
6
Hip Adductor (Machine)3 Sets
12 Reps
-
7
Seated Calf Raise3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)3 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3
Chest Fly (Cable)3 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
-
5
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
-
6
Cardio1 Set
15-20 mins
-
Day 3
1
Lat Pulldown3 Sets
8-12 Reps
-
2
T-Bar Row3 Sets
8-12 Reps
-
3
Bicep Curl (Barbell)3 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
5
Straight Arm Pulldown3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
7
Kettlebell Gorilla Row3 Sets
8-12 Reps
-
8
Cardio1 Set
15-20 mins
-
Day 4
1
Shoulder Press (Plate Loaded)3 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
3
Front Raise3 Sets
8-12 Reps
-
4
Rear Delt Fly (Cable)3 Sets
8-12 Reps
-
5
Shrug (Trap Bar)3 Sets
8-12 Reps
-
6
Wrist Curls1 Set
20 Reps
-
7
Cardio1 Set
15-20 mins
-