Program Description
Build Muscle Loose Weight
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedSep 29, 2025 07:46
- Last EditedSep 29, 2025 07:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.7%
Abs
10.8%
Biceps
9.6%
Upper Back
9.6%
Hamstrings
6.9%
Quadriceps
6.6%
Front Delts
6.1%
Middle Delts
5.6%
Glutes
4.9%
Lats
4%
Chest
3.6%
Forearms
3.2%
Adductors
3.1%
Rear Delts
2.2%
Calves
2.2%
Abductors
2.2%
Lower Back
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Dip (Assisted)
1
8-12 reps
-
4B
Pull-Up (Assisted)
1
8-12 reps
-
4C
Dip (Assisted)
1
8-12 reps
-
4D
Pull-Up (Assisted)
1
8-12 reps
-
5A
Lateral Raise (Cable)
1
12-15 reps
-
5B
Face Pull
1
12-15 reps
-
5C
Lateral Raise (Cable)
1
12-15 reps
-
5D
Face Pull
1
12-15 reps
-
6A
Bicep Curl (Cable)
1
8-10 reps
-
6B
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6C
Tricep Pushdown (Cable)
1
8-10 reps
-
6D
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
6E
Bicep Curl (Cable)
1
8-10 reps
-
6F
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6G
Tricep Pushdown (Cable)
1
8-10 reps
-
6H
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
7A
Rope Bicep Curl
1
8-10 reps
-
7B
Tricep Rope Push Down (Cable)
1
8-10 reps
-
7C
Rope Bicep Curl
1
8-10 reps
-
7D
Tricep Rope Push Down (Cable)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Dip (Assisted)
1
8-12 reps
-
4B
Pull-Up (Assisted)
1
8-12 reps
-
4C
Dip (Assisted)
1
8-12 reps
-
4D
Pull-Up (Assisted)
1
8-12 reps
-
5A
Lateral Raise (Cable)
1
12-15 reps
-
5B
Face Pull
1
12-15 reps
-
5C
Lateral Raise (Cable)
1
12-15 reps
-
5D
Face Pull
1
12-15 reps
-
6A
Bicep Curl (Cable)
1
8-10 reps
-
6B
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6C
Tricep Pushdown (Cable)
1
8-10 reps
-
6D
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
6E
Bicep Curl (Cable)
1
8-10 reps
-
6F
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6G
Tricep Pushdown (Cable)
1
8-10 reps
-
6H
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
7A
Rope Bicep Curl
1
8-10 reps
-
7B
Tricep Rope Push Down (Cable)
1
8-10 reps
-
7C
Rope Bicep Curl
1
8-10 reps
-
7D
Tricep Rope Push Down (Cable)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Dip (Assisted)
1
8-12 reps
-
4B
Pull-Up (Assisted)
1
8-12 reps
-
4C
Dip (Assisted)
1
8-12 reps
-
4D
Pull-Up (Assisted)
1
8-12 reps
-
5A
Lateral Raise (Cable)
1
12-15 reps
-
5B
Face Pull
1
12-15 reps
-
5C
Lateral Raise (Cable)
1
12-15 reps
-
5D
Face Pull
1
12-15 reps
-
6A
Bicep Curl (Cable)
1
8-10 reps
-
6B
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6C
Tricep Pushdown (Cable)
1
8-10 reps
-
6D
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
6E
Bicep Curl (Cable)
1
8-10 reps
-
6F
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6G
Tricep Pushdown (Cable)
1
8-10 reps
-
6H
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
7A
Rope Bicep Curl
1
8-10 reps
-
7B
Tricep Rope Push Down (Cable)
1
8-10 reps
-
7C
Rope Bicep Curl
1
8-10 reps
-
7D
Tricep Rope Push Down (Cable)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Dip (Assisted)
1
8-12 reps
-
4B
Pull-Up (Assisted)
1
8-12 reps
-
4C
Dip (Assisted)
1
8-12 reps
-
4D
Pull-Up (Assisted)
1
8-12 reps
-
5A
Lateral Raise (Cable)
1
12-15 reps
-
5B
Face Pull
1
12-15 reps
-
5C
Lateral Raise (Cable)
1
12-15 reps
-
5D
Face Pull
1
12-15 reps
-
6A
Bicep Curl (Cable)
1
8-10 reps
-
6B
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6C
Tricep Pushdown (Cable)
1
8-10 reps
-
6D
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
6E
Bicep Curl (Cable)
1
8-10 reps
-
6F
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6G
Tricep Pushdown (Cable)
1
8-10 reps
-
6H
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
7A
Rope Bicep Curl
1
8-10 reps
-
7B
Tricep Rope Push Down (Cable)
1
8-10 reps
-
7C
Rope Bicep Curl
1
8-10 reps
-
7D
Tricep Rope Push Down (Cable)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Dip (Assisted)
1
8-12 reps
-
4B
Pull-Up (Assisted)
1
8-12 reps
-
4C
Dip (Assisted)
1
8-12 reps
-
4D
Pull-Up (Assisted)
1
8-12 reps
-
5A
Lateral Raise (Cable)
1
12-15 reps
-
5B
Face Pull
1
12-15 reps
-
5C
Lateral Raise (Cable)
1
12-15 reps
-
5D
Face Pull
1
12-15 reps
-
6A
Bicep Curl (Cable)
1
8-10 reps
-
6B
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6C
Tricep Pushdown (Cable)
1
8-10 reps
-
6D
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
6E
Bicep Curl (Cable)
1
8-10 reps
-
6F
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6G
Tricep Pushdown (Cable)
1
8-10 reps
-
6H
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
7A
Rope Bicep Curl
1
8-10 reps
-
7B
Tricep Rope Push Down (Cable)
1
8-10 reps
-
7C
Rope Bicep Curl
1
8-10 reps
-
7D
Tricep Rope Push Down (Cable)
1
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Dip (Assisted)
1
8-12 reps
-
4B
Pull-Up (Assisted)
1
8-12 reps
-
4C
Dip (Assisted)
1
8-12 reps
-
4D
Pull-Up (Assisted)
1
8-12 reps
-
5A
Lateral Raise (Cable)
1
12-15 reps
-
5B
Face Pull
1
12-15 reps
-
5C
Lateral Raise (Cable)
1
12-15 reps
-
5D
Face Pull
1
12-15 reps
-
6A
Bicep Curl (Cable)
1
8-10 reps
-
6B
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6C
Tricep Pushdown (Cable)
1
8-10 reps
-
6D
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
6E
Bicep Curl (Cable)
1
8-10 reps
-
6F
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6G
Tricep Pushdown (Cable)
1
8-10 reps
-
6H
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
7A
Rope Bicep Curl
1
8-10 reps
-
7B
Tricep Rope Push Down (Cable)
1
8-10 reps
-
7C
Rope Bicep Curl
1
8-10 reps
-
7D
Tricep Rope Push Down (Cable)
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
12-15 reps
-
1D
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
1
AMRAP
-
7B
Lying Leg Raise
1
AMRAP
-
7C
Plank
1
AMRAP
-
7D
Sit Up
1
AMRAP
-
7E
Lying Leg Raise
1
AMRAP
-
7F
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
12-15 reps
-
1D
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
1
AMRAP
-
7B
Lying Leg Raise
1
AMRAP
-
7C
Plank
1
AMRAP
-
7D
Sit Up
1
AMRAP
-
7E
Lying Leg Raise
1
AMRAP
-
7F
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
12-15 reps
-
1D
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
1
AMRAP
-
7B
Lying Leg Raise
1
AMRAP
-
7C
Plank
1
AMRAP
-
7D
Sit Up
1
AMRAP
-
7E
Lying Leg Raise
1
AMRAP
-
7F
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
12-15 reps
-
1D
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
1
AMRAP
-
7B
Lying Leg Raise
1
AMRAP
-
7C
Plank
1
AMRAP
-
7D
Sit Up
1
AMRAP
-
7E
Lying Leg Raise
1
AMRAP
-
7F
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
12-15 reps
-
1D
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
1
AMRAP
-
7B
Lying Leg Raise
1
AMRAP
-
7C
Plank
1
AMRAP
-
7D
Sit Up
1
AMRAP
-
7E
Lying Leg Raise
1
AMRAP
-
7F
Plank
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
12-15 reps
-
1D
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
1
AMRAP
-
7B
Lying Leg Raise
1
AMRAP
-
7C
Plank
1
AMRAP
-
7D
Sit Up
1
AMRAP
-
7E
Lying Leg Raise
1
AMRAP
-
7F
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Dip (Assisted)
1
8-12 reps
-
4B
Pull-Up (Assisted)
1
8-12 reps
-
4C
Dip (Assisted)
1
8-12 reps
-
4D
Pull-Up (Assisted)
1
8-12 reps
-
5A
Lateral Raise (Cable)
1
12-15 reps
-
5B
Face Pull
1
12-15 reps
-
5C
Lateral Raise (Cable)
1
12-15 reps
-
5D
Face Pull
1
12-15 reps
-
6A
Bicep Curl (Cable)
1
8-10 reps
-
6B
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6C
Tricep Pushdown (Cable)
1
8-10 reps
-
6D
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
6E
Bicep Curl (Cable)
1
8-10 reps
-
6F
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6G
Tricep Pushdown (Cable)
1
8-10 reps
-
6H
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
7A
Rope Bicep Curl
1
8-10 reps
-
7B
Tricep Rope Push Down (Cable)
1
8-10 reps
-
7C
Rope Bicep Curl
1
8-10 reps
-
7D
Tricep Rope Push Down (Cable)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Dip (Assisted)
1
8-12 reps
-
4B
Pull-Up (Assisted)
1
8-12 reps
-
4C
Dip (Assisted)
1
8-12 reps
-
4D
Pull-Up (Assisted)
1
8-12 reps
-
5A
Lateral Raise (Cable)
1
12-15 reps
-
5B
Face Pull
1
12-15 reps
-
5C
Lateral Raise (Cable)
1
12-15 reps
-
5D
Face Pull
1
12-15 reps
-
6A
Bicep Curl (Cable)
1
8-10 reps
-
6B
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6C
Tricep Pushdown (Cable)
1
8-10 reps
-
6D
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
6E
Bicep Curl (Cable)
1
8-10 reps
-
6F
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6G
Tricep Pushdown (Cable)
1
8-10 reps
-
6H
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
7A
Rope Bicep Curl
1
8-10 reps
-
7B
Tricep Rope Push Down (Cable)
1
8-10 reps
-
7C
Rope Bicep Curl
1
8-10 reps
-
7D
Tricep Rope Push Down (Cable)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Dip (Assisted)
1
8-12 reps
-
4B
Pull-Up (Assisted)
1
8-12 reps
-
4C
Dip (Assisted)
1
8-12 reps
-
4D
Pull-Up (Assisted)
1
8-12 reps
-
5A
Lateral Raise (Cable)
1
12-15 reps
-
5B
Face Pull
1
12-15 reps
-
5C
Lateral Raise (Cable)
1
12-15 reps
-
5D
Face Pull
1
12-15 reps
-
6A
Bicep Curl (Cable)
1
8-10 reps
-
6B
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6C
Tricep Pushdown (Cable)
1
8-10 reps
-
6D
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
6E
Bicep Curl (Cable)
1
8-10 reps
-
6F
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6G
Tricep Pushdown (Cable)
1
8-10 reps
-
6H
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
7A
Rope Bicep Curl
1
8-10 reps
-
7B
Tricep Rope Push Down (Cable)
1
8-10 reps
-
7C
Rope Bicep Curl
1
8-10 reps
-
7D
Tricep Rope Push Down (Cable)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Dip (Assisted)
1
8-12 reps
-
4B
Pull-Up (Assisted)
1
8-12 reps
-
4C
Dip (Assisted)
1
8-12 reps
-
4D
Pull-Up (Assisted)
1
8-12 reps
-
5A
Lateral Raise (Cable)
1
12-15 reps
-
5B
Face Pull
1
12-15 reps
-
5C
Lateral Raise (Cable)
1
12-15 reps
-
5D
Face Pull
1
12-15 reps
-
6A
Bicep Curl (Cable)
1
8-10 reps
-
6B
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6C
Tricep Pushdown (Cable)
1
8-10 reps
-
6D
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
6E
Bicep Curl (Cable)
1
8-10 reps
-
6F
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6G
Tricep Pushdown (Cable)
1
8-10 reps
-
6H
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
7A
Rope Bicep Curl
1
8-10 reps
-
7B
Tricep Rope Push Down (Cable)
1
8-10 reps
-
7C
Rope Bicep Curl
1
8-10 reps
-
7D
Tricep Rope Push Down (Cable)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Dip (Assisted)
1
8-12 reps
-
4B
Pull-Up (Assisted)
1
8-12 reps
-
4C
Dip (Assisted)
1
8-12 reps
-
4D
Pull-Up (Assisted)
1
8-12 reps
-
5A
Lateral Raise (Cable)
1
12-15 reps
-
5B
Face Pull
1
12-15 reps
-
5C
Lateral Raise (Cable)
1
12-15 reps
-
5D
Face Pull
1
12-15 reps
-
6A
Bicep Curl (Cable)
1
8-10 reps
-
6B
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6C
Tricep Pushdown (Cable)
1
8-10 reps
-
6D
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
6E
Bicep Curl (Cable)
1
8-10 reps
-
6F
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6G
Tricep Pushdown (Cable)
1
8-10 reps
-
6H
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
7A
Rope Bicep Curl
1
8-10 reps
-
7B
Tricep Rope Push Down (Cable)
1
8-10 reps
-
7C
Rope Bicep Curl
1
8-10 reps
-
7D
Tricep Rope Push Down (Cable)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
6-8 reps
12-15 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
12-15 reps
-
-
4A
Dip (Assisted)
1
8-12 reps
-
4B
Pull-Up (Assisted)
1
8-12 reps
-
4C
Dip (Assisted)
1
8-12 reps
-
4D
Pull-Up (Assisted)
1
8-12 reps
-
5A
Lateral Raise (Cable)
1
12-15 reps
-
5B
Face Pull
1
12-15 reps
-
5C
Lateral Raise (Cable)
1
12-15 reps
-
5D
Face Pull
1
12-15 reps
-
6A
Bicep Curl (Cable)
1
8-10 reps
-
6B
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6C
Tricep Pushdown (Cable)
1
8-10 reps
-
6D
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
6E
Bicep Curl (Cable)
1
8-10 reps
-
6F
Reverse Bicep Curl (Cable)
1
8-10 reps
-
6G
Tricep Pushdown (Cable)
1
8-10 reps
-
6H
Reverse Tricep Pushdown (Cable)
1
8-10 reps
-
7A
Rope Bicep Curl
1
8-10 reps
-
7B
Tricep Rope Push Down (Cable)
1
8-10 reps
-
7C
Rope Bicep Curl
1
8-10 reps
-
7D
Tricep Rope Push Down (Cable)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
12-15 reps
-
1D
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
1
AMRAP
-
7B
Lying Leg Raise
1
AMRAP
-
7C
Plank
1
AMRAP
-
7D
Sit Up
1
AMRAP
-
7E
Lying Leg Raise
1
AMRAP
-
7F
Plank
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
12-15 reps
-
1D
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
1
AMRAP
-
7B
Lying Leg Raise
1
AMRAP
-
7C
Plank
1
AMRAP
-
7D
Sit Up
1
AMRAP
-
7E
Lying Leg Raise
1
AMRAP
-
7F
Plank
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
12-15 reps
-
1D
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
1
AMRAP
-
7B
Lying Leg Raise
1
AMRAP
-
7C
Plank
1
AMRAP
-
7D
Sit Up
1
AMRAP
-
7E
Lying Leg Raise
1
AMRAP
-
7F
Plank
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
12-15 reps
-
1D
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
1
AMRAP
-
7B
Lying Leg Raise
1
AMRAP
-
7C
Plank
1
AMRAP
-
7D
Sit Up
1
AMRAP
-
7E
Lying Leg Raise
1
AMRAP
-
7F
Plank
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
12-15 reps
-
1D
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
1
AMRAP
-
7B
Lying Leg Raise
1
AMRAP
-
7C
Plank
1
AMRAP
-
7D
Sit Up
1
AMRAP
-
7E
Lying Leg Raise
1
AMRAP
-
7F
Plank
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
12-15 reps
-
1D
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Sit Up
1
AMRAP
-
7B
Lying Leg Raise
1
AMRAP
-
7C
Plank
1
AMRAP
-
7D
Sit Up
1
AMRAP
-
7E
Lying Leg Raise
1
AMRAP
-
7F
Plank
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
AMRAP
-
1B
Skull Crusher (Barbell)
5
AMRAP
-
2A
Hammer Curl (Dumbbell)
5
AMRAP
-
2B
Overhead Tricep Extension (Dumbbell)
5
AMRAP
-
3A
V-Handle Bicep Curl (Cable)
5
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
5
AMRAP
-
4A
Single Arm Farmer Carry
5
50 reps
-
4B
Med Ball Slam
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
AMRAP
-
1B
Skull Crusher (Barbell)
5
AMRAP
-
2A
Hammer Curl (Dumbbell)
5
AMRAP
-
2B
Overhead Tricep Extension (Dumbbell)
5
AMRAP
-
3A
V-Handle Bicep Curl (Cable)
5
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
5
AMRAP
-
4A
Single Arm Farmer Carry
5
50 reps
-
4B
Med Ball Slam
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
AMRAP
-
1B
Skull Crusher (Barbell)
5
AMRAP
-
2A
Hammer Curl (Dumbbell)
5
AMRAP
-
2B
Overhead Tricep Extension (Dumbbell)
5
AMRAP
-
3A
V-Handle Bicep Curl (Cable)
5
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
5
AMRAP
-
4A
Single Arm Farmer Carry
5
50 reps
-
4B
Med Ball Slam
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
AMRAP
-
1B
Skull Crusher (Barbell)
5
AMRAP
-
2A
Hammer Curl (Dumbbell)
5
AMRAP
-
2B
Overhead Tricep Extension (Dumbbell)
5
AMRAP
-
3A
V-Handle Bicep Curl (Cable)
5
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
5
AMRAP
-
4A
Single Arm Farmer Carry
5
50 reps
-
4B
Med Ball Slam
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
AMRAP
-
1B
Skull Crusher (Barbell)
5
AMRAP
-
2A
Hammer Curl (Dumbbell)
5
AMRAP
-
2B
Overhead Tricep Extension (Dumbbell)
5
AMRAP
-
3A
V-Handle Bicep Curl (Cable)
5
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
5
AMRAP
-
4A
Single Arm Farmer Carry
5
50 reps
-
4B
Med Ball Slam
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
5
AMRAP
-
1B
Skull Crusher (Barbell)
5
AMRAP
-
2A
Hammer Curl (Dumbbell)
5
AMRAP
-
2B
Overhead Tricep Extension (Dumbbell)
5
AMRAP
-
3A
V-Handle Bicep Curl (Cable)
5
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
5
AMRAP
-
4A
Single Arm Farmer Carry
5
50 reps
-
4B
Med Ball Slam
5
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Smith Machine)1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
2
Bent Over Row (Barbell)1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
4A
Dip (Assisted)1 Set
8-12 Reps
-
4B
Pull-Up (Assisted)1 Set
8-12 Reps
-
4C
Dip (Assisted)1 Set
8-12 Reps
-
4D
Pull-Up (Assisted)1 Set
8-12 Reps
-
5A
Lateral Raise (Cable)1 Set
12-15 Reps
-
5B
Face Pull1 Set
12-15 Reps
-
5C
Lateral Raise (Cable)1 Set
12-15 Reps
-
5D
Face Pull1 Set
12-15 Reps
-
6A
Bicep Curl (Cable)1 Set
8-10 Reps
-
6B
Reverse Bicep Curl (Cable)1 Set
8-10 Reps
-
6C
Tricep Pushdown (Cable)1 Set
8-10 Reps
-
6D
Reverse Tricep Pushdown (Cable)1 Set
8-10 Reps
-
6E
Bicep Curl (Cable)1 Set
8-10 Reps
-
6F
Reverse Bicep Curl (Cable)1 Set
8-10 Reps
-
6G
Tricep Pushdown (Cable)1 Set
8-10 Reps
-
6H
Reverse Tricep Pushdown (Cable)1 Set
8-10 Reps
-
7A
Rope Bicep Curl1 Set
8-10 Reps
-
7B
Tricep Rope Push Down (Cable)1 Set
8-10 Reps
-
7C
Rope Bicep Curl1 Set
8-10 Reps
-
7D
Tricep Rope Push Down (Cable)1 Set
8-10 Reps
-
Day 2
1A
Squat (Smith Machine)1 Set
6-8 Reps
-
1B
Standing Calf Raise1 Set
AMRAP
-
1C
Squat (Smith Machine)1 Set
12-15 Reps
-
1D
Standing Calf Raise1 Set
AMRAP
-
2
Romanian Deadlift (Barbell)1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3
Leg Extension1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Leg Curl1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Hip Adductor (Machine)1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
6
Hip Abductor (Machine)1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
7A
Sit Up1 Set
AMRAP
-
7B
Lying Leg Raise1 Set
AMRAP
-
7C
Plank1 Set
AMRAP
-
7D
Sit Up1 Set
AMRAP
-
7E
Lying Leg Raise1 Set
AMRAP
-
7F
Plank1 Set
AMRAP
-
Day 3
1
Bench Press (Smith Machine)1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
2
Bent Over Row (Barbell)1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
4A
Dip (Assisted)1 Set
8-12 Reps
-
4B
Pull-Up (Assisted)1 Set
8-12 Reps
-
4C
Dip (Assisted)1 Set
8-12 Reps
-
4D
Pull-Up (Assisted)1 Set
8-12 Reps
-
5A
Lateral Raise (Cable)1 Set
12-15 Reps
-
5B
Face Pull1 Set
12-15 Reps
-
5C
Lateral Raise (Cable)1 Set
12-15 Reps
-
5D
Face Pull1 Set
12-15 Reps
-
6A
Bicep Curl (Cable)1 Set
8-10 Reps
-
6B
Reverse Bicep Curl (Cable)1 Set
8-10 Reps
-
6C
Tricep Pushdown (Cable)1 Set
8-10 Reps
-
6D
Reverse Tricep Pushdown (Cable)1 Set
8-10 Reps
-
6E
Bicep Curl (Cable)1 Set
8-10 Reps
-
6F
Reverse Bicep Curl (Cable)1 Set
8-10 Reps
-
6G
Tricep Pushdown (Cable)1 Set
8-10 Reps
-
6H
Reverse Tricep Pushdown (Cable)1 Set
8-10 Reps
-
7A
Rope Bicep Curl1 Set
8-10 Reps
-
7B
Tricep Rope Push Down (Cable)1 Set
8-10 Reps
-
7C
Rope Bicep Curl1 Set
8-10 Reps
-
7D
Tricep Rope Push Down (Cable)1 Set
8-10 Reps
-
Day 4
1A
Squat (Smith Machine)1 Set
6-8 Reps
-
1B
Standing Calf Raise1 Set
AMRAP
-
1C
Squat (Smith Machine)1 Set
12-15 Reps
-
1D
Standing Calf Raise1 Set
AMRAP
-
2
Romanian Deadlift (Barbell)1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3
Leg Extension1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Leg Curl1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Hip Adductor (Machine)1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
6
Hip Abductor (Machine)1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
7A
Sit Up1 Set
AMRAP
-
7B
Lying Leg Raise1 Set
AMRAP
-
7C
Plank1 Set
AMRAP
-
7D
Sit Up1 Set
AMRAP
-
7E
Lying Leg Raise1 Set
AMRAP
-
7F
Plank1 Set
AMRAP
-
Day 5
1A
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
1B
Skull Crusher (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
2A
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
2B
Overhead Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
3A
V-Handle Bicep Curl (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
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-
-
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3B
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
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-
-
-
-
4A
Single Arm Farmer Carry1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
50 Reps
50 Reps
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-
-
-
-
4B
Med Ball Slam1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
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-
-
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