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Training Program for P

by Jack S.

Program Description

To get lean and aesthetic

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 12, 2026 12:04
  • Last Edited
    Jan 12, 2026 12:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.5%
Front Delts
12.6%
Chest
11.5%
Upper Back
10.9%
Biceps
10.9%
Lats
8%
Abs
7.2%
Forearms
5.7%
Middle Delts
4%
Rear Delts
3.4%
Quadriceps
3.4%
Glutes
2.6%
Hamstrings
2.6%
Adductors
1.7%
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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
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Rear Delt Fly (Cable)
2
8-12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Overhead Extension (Dumbbell)
2
10-12 reps
-
6
Cable Crunch
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Single Arm High Row (Cable)
3
8-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lying Leg Raise
2
12-15 reps
-
7
Dead Hang
2
1 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Single Arm High Row (Cable)
3 Sets
8-12 Reps
-
3
Face Pull
2 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Lying Leg Raise
2 Sets
12-15 Reps
-
7
Dead Hang
2 Sets
1 mins
-
Day 3
1
Squat (Smith Machine)
3 Sets
8-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
6
Plank
3 Sets
1 mins
-
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
5
Overhead Extension (Dumbbell)
2 Sets
10-12 Reps
-
6
Cable Crunch
2 Sets
12-15 Reps
-
Day 5
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Single Arm High Row (Cable)
3 Sets
8-12 Reps
-
3
Face Pull
2 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Lying Leg Raise
2 Sets
12-15 Reps
-
7
Dead Hang
2 Sets
1 mins
-
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
5
Overhead Extension (Dumbbell)
2 Sets
10-12 Reps
-
6
Cable Crunch
2 Sets
12-15 Reps
-