Program Description
Hypertrophie
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout110 minutes
- CreatedAug 04, 2025 12:07
- Last EditedAug 04, 2025 12:49
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Cable Crossover
3
15 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Lateral Raise (Machine)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Overhead Tricep Extension (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Box Squat (Barbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)
4
2 mins
-
2
Cat Cow Stretch
1
10 reps
-
3
Childs Pose
1
1 mins
-
4
Hip Flexor Strech
2
1 mins
-
5
Shoulder Strech
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Machine)
3
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Rear Delt Fly (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Plank
3
1 mins
-
6
Bird Dog
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Stretch
2
1 mins
-
2
Shoulder Stretch
2
1 mins
-
3
Chest Stretch (Doorway)
2
1 mins
-
4
Cat Cow Stretch
2
15 reps
-
5
Child'S Pose
2
1 reps
-
6
Cobra Strech
2
1 mins
-
7
Hip Flexor Stretch
2
1 mins
-
8
Seated Hamstring Stretch
2
1 mins
-
9
Figure-4 Glute Stretch
2
1 mins
-
10
Standing Calf Stretch
2
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Light Walking Or Total Rest
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)3 Sets
12 Reps
-
2
Chest Press (Machine)3 Sets
12 Reps
-
3
Pec Deck (Machine)3 Sets
15 Reps
-
4
Cable Crossover3 Sets
15 Reps
-
5
Shoulder Press (Machine)3 Sets
12 Reps
-
6
Lateral Raise (Machine)3 Sets
15 Reps
-
7
Tricep Rope Push Down (Cable)3 Sets
15 Reps
-
8
Overhead Tricep Extension (Cable)2 Sets
15 Reps
-
Day 2
1
Leg Press4 Sets
15 Reps
-
2
Box Squat (Barbell)3 Sets
12 Reps
-
3
Leg Extension3 Sets
15 Reps
-
4
Leg Curl3 Sets
15 Reps
-
5
Glute Bridge (Dumbbell)3 Sets
15 Reps
-
6
Seated Calf Raise3 Sets
15 Reps
-
7
Decline Crunch (Weighted)3 Sets
15 Reps
-
Day 3
1
Foam Roll Upper Back, Quads, Hamstrings, Glutes, IT Band (1–2 Min Each)4 Sets
2 mins
-
2
Cat Cow Stretch1 Set
10 Reps
-
3
Childs Pose 1 Set
1 mins
-
4
Hip Flexor Strech2 Sets
1 mins
-
5
Shoulder Strech2 Sets
1 mins
-
Day 4
1
Lat Pulldown4 Sets
12 Reps
-
2
Seated Row (Cable)3 Sets
12 Reps
-
3
Chest Supported Row (Machine)3 Sets
12 Reps
-
4
Face Pull3 Sets
15 Reps
-
5
Bicep Curl (Machine)3 Sets
12 Reps
-
6
Hammer Curl (Cable)2 Sets
12 Reps
-
7
Rear Delt Fly (Machine)2 Sets
15 Reps
-
Day 5
1
Goblet Squat3 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
-
3
Chest Press (Machine)3 Sets
12 Reps
-
4
Seated Row (Cable)3 Sets
12 Reps
-
5
Plank3 Sets
1 mins
-
6
Bird Dog3 Sets
10 Reps
-
7
Hanging Knee Raise3 Sets
15 Reps
-
Day 6
1
Neck Stretch 2 Sets
1 mins
-
2
Shoulder Stretch2 Sets
1 mins
-
3
Chest Stretch (Doorway)2 Sets
1 mins
-
4
Cat Cow Stretch2 Sets
15 Reps
-
5
Child'S Pose2 Sets
1 Reps
-
6
Cobra Strech2 Sets
1 mins
-
7
Hip Flexor Stretch2 Sets
1 mins
-
8
Seated Hamstring Stretch2 Sets
1 mins
-
9
Figure-4 Glute Stretch2 Sets
1 mins
-
10
Standing Calf Stretch2 Sets
1 mins
-
Day 7
1
Light Walking Or Total Rest1 Set
30 mins
-