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Bar Belles 💪

by Tammy F.
1 athletes joined

Program Description

**Bar Belles 💪** is a 12-week lifting program designed by a woman for ****anyone**** looking to build strength and sculpt their bodies without spending 5-6 days in the gym. With 36 training sessions, this program utilizes a full gym to maximize results. Each workout lasts approximately 90 minutes including warmup and stretching to minimize risk of injury, making it perfect for those ready to commit to their fitness journey. Whether you’re a beginner or an intermediate lifter, Bar Belles will empower you to achieve your goals with confidence. Get ready to lift, get stronger, feel better, and if you eat, hydrate and sleep well in addition to consistency - look better too (if you want). Remember: push yourself to select weights that are challenging but allow you to (barely) complete all reps and sets with ****proper form****. Don't rush through the reps. Listen to your body, and watch the exercise demos to understand proper form to avoid risk of injury. When in doubt, consult a trainer. Happy lifting!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 04, 2025 06:39
  • Last Edited
    Jul 04, 2025 07:47
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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
Walk
1
15 mins
-
2
Stretching
1
5 mins
-
3
Deadlift
3
5 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Seated Military Press (Smith Machine)
3
8 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Stretching
1
5 mins
-
3
Deadlift
3
5 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Seated Military Press (Smith Machine)
3
8 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Stretching
1
5 mins
-
3
Deadlift
3
5 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Seated Military Press (Smith Machine)
3
8 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Stretching
1
5 mins
-
3
Deadlift
3
5 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Seated Military Press (Smith Machine)
3
8 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Stretching
1
5 mins
-
3
Deadlift
3
5 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Seated Military Press (Smith Machine)
3
8 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Stretching
1
5 mins
-
3
Deadlift
3
5 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Seated Military Press (Smith Machine)
3
8 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Stretching
1
5 mins
-
3
Deadlift
3
5 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Seated Military Press (Smith Machine)
3
8 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Stretching
1
5 mins
-
3
Deadlift
3
5 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Seated Military Press (Smith Machine)
3
8 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Stretching
1
5 mins
-
3
Deadlift
3
5 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Seated Military Press (Smith Machine)
3
8 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Stretching
1
5 mins
-
3
Deadlift
3
5 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Seated Military Press (Smith Machine)
3
8 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Stretching
1
5 mins
-
3
Deadlift
3
5 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Seated Military Press (Smith Machine)
3
8 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Stretching
1
5 mins
-
3
Deadlift
3
5 reps
-
4
Bench Press (Smith Machine)
3
10 reps
-
5
Squat (Smith Machine)
3
10 reps
-
6
Seated Military Press (Smith Machine)
3
8 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
4
15 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Leg Press (45 Degrees)
4
15 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
4
15 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Leg Press (45 Degrees)
4
15 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
4
15 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Leg Press (45 Degrees)
4
15 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
4
15 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Leg Press (45 Degrees)
4
15 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
4
15 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Leg Press (45 Degrees)
4
15 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
4
15 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Leg Press (45 Degrees)
4
15 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
4
15 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Leg Press (45 Degrees)
4
15 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
4
15 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Leg Press (45 Degrees)
4
15 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
4
15 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Leg Press (45 Degrees)
4
15 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
4
15 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Leg Press (45 Degrees)
4
15 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
4
15 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Leg Press (45 Degrees)
4
15 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
4
15 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Leg Press (45 Degrees)
4
15 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Shoulder Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
French Press
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Shoulder Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
French Press
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Shoulder Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
French Press
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Shoulder Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
French Press
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Shoulder Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
French Press
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Shoulder Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
French Press
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Shoulder Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
French Press
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Shoulder Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
French Press
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Shoulder Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
French Press
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Shoulder Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
French Press
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Shoulder Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
French Press
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
5 mins
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Shoulder Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Reverse Hyperextension
2
20 reps
-
9
French Press
3
10 reps
-
10
Dead Hang
1
0.5-1.5 mins
-
11
Stretching
1
5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Walk
1 Set
15 mins
-
2
Stretching
1 Set
5 mins
-
3
Deadlift
3 Sets
5 Reps
-
4
Bench Press (Smith Machine)
3 Sets
10 Reps
-
5
Squat (Smith Machine)
3 Sets
10 Reps
-
6
Seated Military Press (Smith Machine)
3 Sets
8 Reps
-
7
Seated Calf Raise
3 Sets
20 Reps
-
8
Reverse Hyperextension
2 Sets
20 Reps
-
9
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
10
Dead Hang
1 Set
0.5-1.5 mins
-
11
Stretching
1 Set
5 mins
-
Day 2
1
Walk
1 Set
10 mins
-
2
Stretching
1 Set
5 mins
-
3
Wide Grip Lat Pulldown
4 Sets
15 Reps
-
4
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
5
Leg Press (45 Degrees)
4 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
20 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
8
Reverse Hyperextension
2 Sets
20 Reps
-
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
10
Dead Hang
1 Set
0.5-1.5 mins
-
11
Stretching
1 Set
5 mins
-
Day 3
1
Walk
1 Set
10 mins
-
2
Stretching
1 Set
5 mins
-
3
Bent Over Row (Barbell)
3 Sets
8 Reps
-
4
Chest Fly (Cable)
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
8
Reverse Hyperextension
2 Sets
20 Reps
-
9
French Press
3 Sets
10 Reps
-
10
Dead Hang
1 Set
0.5-1.5 mins
-
11
Stretching
1 Set
5 mins
-