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BoostcampPNG

Maximized Gain Split

by Simon B.

Program Description

Progressive Overload on every sets 5 days work 2 rest day

Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 02, 2025 05:29
  • Last Edited
    Sep 02, 2025 07:40
Muscle Engagement
Front
Back
MuscleSet
Abs
12.1%
Triceps
12%
Biceps
10.8%
Upper Back
10.4%
Front Delts
8.1%
Lats
7.7%
Chest
6.2%
Middle Delts
5.8%
Glutes
4.2%
Forearms
4%
Hamstrings
3.9%
Quadriceps
3.9%
Adductors
2.7%
Rear Delts
2.7%
Abductors
1.9%
Calves
1.9%
Lower Back
1.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Dip (Weighted)
1
1
1
14 reps
12 reps
10 reps
-
-
-
4
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Pull-Up (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
1
14 reps
12 reps
10 reps
11 reps
-
-
-
-
2
Side Bend (Dumbbell)
1
1
1
1
14 reps
12 reps
11 reps
10 reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
11 reps
10 reps
13 reps
-
-
-
-
4
Lying Scissor Kicks
2
0.5 mins
-
5
Hyperextension
2
AMRAP
-
6
Shrug (Trap Bar)
3
AMRAP
-
7
Plank
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
2
Leg Extension
1
1
1
12 reps
11 reps
10 reps
-
-
-
3
Hamstring Curl
1
1
1
12 reps
11 reps
10 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
11 reps
10 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
11 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3
AMRAP
-
7
Tricep Rope Push Down (Cable)
3
AMRAP
-
8
Abs Crunch (Machine)
2
AMRAP
-
9
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Dip (Weighted)
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
-
-
-
4
Concentration Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 2
1
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Lying Reverse Fly
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Pull-Up (Weighted)
3 Sets
AMRAP
-
Day 3
1
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
11 Reps
-
-
-
-
2
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
11 Reps
10 Reps
-
-
-
-
3
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
13 Reps
-
-
-
-
4
Lying Scissor Kicks
2 Sets
0.5 mins
-
5
Hyperextension
2 Sets
AMRAP
-
6
Shrug (Trap Bar)
3 Sets
AMRAP
-
7
Plank
1 Set
AMRAP
-
Day 4
1
Rest
1 Set
AMRAP
-
Day 5
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
3
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
Day 6
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5B
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Reverse Wrist Curl (Barbell)
3 Sets
AMRAP
-
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
-
8
Abs Crunch (Machine)
2 Sets
AMRAP
-
9
Knee Raise (Captain's Chair)
2 Sets
AMRAP
-
Day 7
1
Rest
1 Set
AMRAP
-