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The Rebirth

by jaytothe_

Program Description

This program exists to take you from tired, unhealthy, and inconsistent to strong, disciplined, and unbreakable. Every workout is a step toward reclaiming your health, sharpening your body, and proving to yourself that your best days are built — not hoped for. You’re not just training to look better — you’re training to take your life back.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 10, 2026 08:29
  • Last Edited
    Jan 10, 2026 11:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
12.5%
Upper Back
10.6%
Chest
9.1%
Biceps
9.1%
Lats
8%
Hamstrings
5.4%
Middle Delts
5.4%
Abs
4.9%
Quadriceps
4.7%
Glutes
4%
Rear Delts
3.8%
Forearms
3.2%
Calves
1.9%
Other
1.4%
Abductors
0.9%
Lower Back
0.7%
Adductors
0.7%
Cardio
0.5%
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BlogBannerPC
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
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
10-12 reps
-
3
Fly Press (Dumbbell)
3
12-15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Fly Press (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Fly Press (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Fly Press (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Fly Press (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Yoga
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Yoga
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Yoga
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Yoga
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Yoga
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Yoga
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Yoga
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Yoga
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
-
2
Dumbbell Row
4
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Face Pull
3
20 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Yoga
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
-
2
Dumbbell Row
4
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Face Pull
3
20 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Yoga
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
-
2
Dumbbell Row
4
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Face Pull
3
20 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Yoga
1
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
-
2
Dumbbell Row
4
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Face Pull
3
20 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
2
15-20 reps
-
7
Yoga
1
20-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-15 reps
-
6
Plank
3
1 mins
-
7
Lunge (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-15 reps
-
6
Plank
3
1 mins
-
7
Lunge (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-15 reps
-
6
Plank
3
1 mins
-
7
Lunge (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-15 reps
-
6
Plank
3
1 mins
-
7
Lunge (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Leg Raise (Captain's Chair)
3
12-15 reps
-
6
Plank
3
1 mins
-
7
Lunge (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Leg Raise (Captain's Chair)
3
12-15 reps
-
6
Plank
3
1 mins
-
7
Lunge (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Leg Raise (Captain's Chair)
3
12-15 reps
-
6
Plank
3
1 mins
-
7
Lunge (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Standing Calf Raise
4
12-20 reps
-
5
Leg Raise (Captain's Chair)
3
12-15 reps
-
6
Plank
3
1 mins
-
7
Lunge (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Leg Curl
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-15 reps
-
6
Plank
3
1-1.5 mins
-
7
Lunge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Leg Curl
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-15 reps
-
6
Plank
3
1-1.5 mins
-
7
Lunge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Leg Curl
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-15 reps
-
6
Plank
3
1-1.5 mins
-
7
Lunge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Leg Curl
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Leg Raise (Captain's Chair)
3
10-15 reps
-
6
Plank
3
1-1.5 mins
-
7
Lunge (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
2
15-20 reps
-
7
Yoga
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
2
15-20 reps
-
7
Yoga
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
2
15-20 reps
-
7
Yoga
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
2
15-20 reps
-
7
Yoga
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
2
15-20 reps
-
7
Yoga
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
2
15-20 reps
-
7
Yoga
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
2
15-20 reps
-
7
Yoga
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
2
15-20 reps
-
7
Yoga
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
20 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Bicep Curl (Cable)
2
20-25 reps
-
7
Yoga
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
20 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Bicep Curl (Cable)
2
20-25 reps
-
7
Yoga
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
20 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Bicep Curl (Cable)
2
20-25 reps
-
7
Yoga
1
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
20 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Bicep Curl (Cable)
2
20-25 reps
-
7
Yoga
1
20-40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
-
5
Push Up
3
AMRAP
-
6
Abs Crunch (Machine)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
-
5
Push Up
3
AMRAP
-
6
Abs Crunch (Machine)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
-
5
Push Up
3
AMRAP
-
6
Abs Crunch (Machine)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Wide Grip Lat Pulldown
3
12 reps
-
5
Push Up
3
AMRAP
-
6
Abs Crunch (Machine)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
-
2
Chest Supported Row (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Wide Grip Lat Pulldown
3
12-15 reps
-
5
Push Up
3
AMRAP
-
6
Abs Crunch (Machine)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
-
2
Chest Supported Row (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Wide Grip Lat Pulldown
3
12-15 reps
-
5
Push Up
3
AMRAP
-
6
Abs Crunch (Machine)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
-
2
Chest Supported Row (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Wide Grip Lat Pulldown
3
12-15 reps
-
5
Push Up
3
AMRAP
-
6
Abs Crunch (Machine)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12-15 reps
-
2
Chest Supported Row (Dumbbell)
3
12-15 reps
-
3
Lateral Raise (Cable)
3
15-20 reps
-
4
Wide Grip Lat Pulldown
3
12-15 reps
-
5
Push Up
3
AMRAP
-
6
Abs Crunch (Machine)
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
15 reps
-
2
Chest Supported Row (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Push Up
3
AMRAP
-
6
Abs Crunch (Machine)
1
12-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
15 reps
-
2
Chest Supported Row (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Push Up
3
AMRAP
-
6
Abs Crunch (Machine)
1
12-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
15 reps
-
2
Chest Supported Row (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Push Up
3
AMRAP
-
6
Abs Crunch (Machine)
1
12-15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
15 reps
-
2
Chest Supported Row (Dumbbell)
3
15 reps
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Push Up
3
AMRAP
-
6
Abs Crunch (Machine)
1
12-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
2
Yoga
1
20-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
2
Yoga
1
20-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
2
Yoga
1
20-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
2
Yoga
1
20-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
2
Yoga
1
20-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
2
Yoga
1
20-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
2
Yoga
1
20-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
2
Yoga
1
20-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
2
Yoga
1
20-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
2
Yoga
1
20-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
2
Yoga
1
20-40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
2
Yoga
1
20-40 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Yoga
1 Set
20-40 mins
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
5
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
7
Lunge (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
7
Yoga
1 Set
20-40 mins
-
Day 5
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Push Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Abs Crunch (Machine)
1 Set
10 mins
-
Day 6
1
Cardio (Zone 2)
1 Set
30-45 mins
-
2
Yoga
1 Set
20-40 mins
-