Program Description
Muscle-Building
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout20 minutes
- CreatedSep 16, 2025 01:04
- Last EditedSep 16, 2025 01:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Upper Back
11.9%
Biceps
11.9%
Chest
9.3%
Front Delts
9.3%
Lats
8.8%
Quadriceps
7.8%
Middle Delts
6.5%
Hamstrings
5.7%
Glutes
5.2%
Abductors
3.1%
Calves
2.6%
Forearms
1.6%
Adductors
1%
Abs
0.8%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Extension (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Fly (Dumbbell)
4
8 reps
-
4
Seated Dip (Machine)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
8 reps
-
6
Overhead Press (Dumbbell)
4
8 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
T-Bar Row
4
8 reps
-
4
Dumbbell Row
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Bicep Curl (Dumbbell)
4
8 reps
-
7
Hammer Curl (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
8 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Leg Extension
4
8 reps
-
5
Leg Press
4
8 reps
-
6
Squat (Barbell)
4
8 reps
-
7
Leg Curl
4
8 reps
-
8
Hip Abductor (Machine)
4
8 reps
-
9
Calf Raise (Machine)
4
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
3
Chest Fly (Dumbbell)4 Sets
8 Reps
-
4
Seated Dip (Machine)4 Sets
8 Reps
-
5
Tricep Pushdown (Cable)4 Sets
8 Reps
-
6
Overhead Extension (Dumbbell)4 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)4 Sets
12 Reps
-
Day 3
1
Shoulder Press (Machine)4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)4 Sets
8 Reps
-
3
Shrug (Dumbbell)4 Sets
12 Reps
-
4
Leg Extension4 Sets
8 Reps
-
5
Leg Press4 Sets
8 Reps
-
6
Squat (Barbell)4 Sets
8 Reps
-
7
Leg Curl4 Sets
8 Reps
-
8
Hip Abductor (Machine)4 Sets
8 Reps
-
9
Calf Raise (Machine)4 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
3
Chest Fly (Dumbbell)4 Sets
8 Reps
-
4
Seated Dip (Machine)4 Sets
8 Reps
-
5
Tricep Pushdown (Cable)4 Sets
8 Reps
-
6
Overhead Press (Dumbbell)4 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)4 Sets
12 Reps
-
Day 5
1
Lat Pulldown4 Sets
8 Reps
-
2
Seated Row (Cable)4 Sets
8 Reps
-
3
T-Bar Row4 Sets
8 Reps
-
4
Dumbbell Row4 Sets
8 Reps
-
5
Bicep Curl (Barbell)4 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)4 Sets
8 Reps
-
7
Hammer Curl (Dumbbell)4 Sets
12 Reps
-
Day 2
1
Lat Pulldown4 Sets
8 Reps
-
2
Seated Row (Cable)4 Sets
8 Reps
-
3
T-Bar Row4 Sets
8 Reps
-
4
Dumbbell Row4 Sets
8 Reps
-
5
Bicep Curl (Barbell)4 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)4 Sets
8 Reps
-
7
Hammer Curl (Dumbbell)4 Sets
12 Reps
-
Day 6
1
Shoulder Press (Machine)4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)4 Sets
8 Reps
-
3
Shrug (Dumbbell)4 Sets
12 Reps
-
4
Leg Extension4 Sets
8 Reps
-
5
Leg Press4 Sets
8 Reps
-
6
Squat (Barbell)4 Sets
8 Reps
-
7
Leg Curl4 Sets
8 Reps
-
8
Hip Abductor (Machine)4 Sets
8 Reps
-
9
Calf Raise (Machine)4 Sets
12 Reps
-