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Diana Prince Physique Builder

by Lucas G.
1 athletes joined

Program Description

Focus on building the lower body and muscles that make for a "wonder woman" physique.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 27, 2024 01:23
  • Last Edited
    Jun 18, 2025 11:33

Summary

Unleash your inner warrior with the Diana Prince Physique Builder program—a comprehensive 12-week journey designed to sculpt your body and boost your strength. Committing to five days a week, you'll engage in a diverse range of exercises, from barbell hip thrusts to cable pull-throughs, targeting all major muscle groups. This program emphasizes progressive overload and incorporates supersets to maximize your gains while keeping workouts dynamic and challenging. Get ready to transform your physique and build the strength of a superhero!
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4.8 Stars with 10, 000+ Ratings
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
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
2
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
12 Reps
-
-
3
Pull Through (Cable)
3 Sets
1 Set
12 Reps
14 Reps
-
-
4A
Bicep Curl (Machine)
3 Sets
1 Set
12 Reps
14 Reps
-
-
4B
Lateral Raise (Dumbbell)
3 Sets
1 Set
8 Reps
10 Reps
-
-
5
Abs Crunch (Machine)
2 Sets
1 Set
12 Reps
14 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
14 Reps
-
-
7
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
14 Reps
-
-
Day 2
1
Bench Press (Smith Machine)
3 Sets
1 Set
6 Reps
8 Reps
-
-
2A
Narrow Squat (Smith Machine)
3 Sets
10 Reps
-
2B
Overhead Press (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3 Sets
1 Set
12 Reps
14 Reps
-
-
4
Overhead Tricep Extension (Cable)
3 Sets
1 Set
8 Reps
10 Reps
-
-
5
Lateral Raise (Dumbbell)
3 Sets
1 Set
10 Reps
12 Reps
-
-
6
Tricep Kickback
2 Sets
14 Reps
-
7
Calf Raise (Leg Press)
2 Sets
1 Set
14 Reps
16 Reps
-
-
Day 3
1
Deadlift (Smith Machine)
2 Sets
1 Set
5 Reps
6 Reps
-
-
2
Seated Row (Cable)
2 Sets
1 Set
8 Reps
10 Reps
-
-
3
Seated Hamstring Curl
3 Sets
1 Set
10 Reps
12 Reps
-
-
4
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
10 Reps
12 Reps
-
-
5A
Standing Pullover (Cable)
2 Sets
14 Reps
-
5B
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
12 Reps
-
-
6
Neutral Bicep Curl (Cable)
2 Sets
14 Reps
-
Day 4
1
Dip (Assisted)
3 Sets
1 Set
8 Reps
10 Reps
-
-
2
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
12 Reps
-
-
3
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
12 Reps
-
-
4
Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
14 Reps
-
-
5
Leg Extension
3 Sets
1 Set
12 Reps
14 Reps
-
-
6
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
14 Reps
-
-
7
Decline Sit Up (Weighted)
2 Sets
1 Set
10 Reps
12 Reps
-
-
Day 5
1A
Stiff Leg Deadlift
2 Sets
1 Set
10 Reps
12 Reps
-
-
1B
Upright Row (Barbell)
2 Sets
1 Set
12 Reps
14 Reps
-
-
2
Glute Kickback (Cable)
3 Sets
1 Set
12 Reps
14 Reps
-
-
3
Seated Row (Machine)
2 Sets
1 Set
10 Reps
12 Reps
-
-
4A
Standing Calf Raise
3 Sets
1 Set
8 Reps
10 Reps
-
-
4B
Pull-Up (Assisted)
2 Sets
1 Set
8 Reps
10 Reps
-
-
5
Bicep Curl (EZ Bar)
3 Sets
1 Set
10 Reps
12 Reps
-
-