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Rishi's Custom Plan

by Rishi Porwal

Program Description

To improve lats, traps, forearms, calves, neck.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 18, 2025 10:12
  • Last Edited
    Jul 28, 2025 09:38

Summary

Transform your physique with Rishi's Custom Plan, a comprehensive 12-week program designed for dedicated lifters ready to push their limits. With workouts scheduled seven days a week, you'll target major muscle groups through a variety of exercises, including leg presses, decline bench presses, and upright rows. This program emphasizes both strength and hypertrophy, ensuring balanced development across your legs, chest, back, and forearms. Get ready to elevate your training and achieve your fitness goals with a structured approach that keeps you engaged and motivated every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Abs
10.4%
Biceps
10.3%
Front Delts
9.1%
Middle Delts
7.1%
Lats
6.6%
Chest
6.5%
Triceps
6.5%
Glutes
6%
Quadriceps
5.4%
Hamstrings
5.3%
Forearms
4.3%
Rear Delts
2.4%
Calves
2.1%
Lower Back
2%
Adductors
1.9%
Abductors
1.7%
Neck
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10 reps
-
2
Leg Extension
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Pec Deck (Machine)
4
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
4
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Bicep Curl (Dumbbell)
4
15 reps
-
6
Upright Row (Barbell)
4
12 reps
-
7
Shrug (Barbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
12 reps
-
2
Shrug (Barbell)
4
15 reps
-
3
T-Bar Row
4
12 reps
-
4
Reverse Pec Deck
4
15 reps
-
5
Lat Pulldown
4
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hanging Leg Raise
3
20 reps
-
3
Shoulder Press (Machine)
5
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Abs Crunch (Machine)
4
30 reps
-
6
Ab Wheel
1
2
15 reps
15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Hip Adductor (Machine)
3
20 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hyperextension
4
15 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
5
20 reps
-
2
Walking Lunge
4
15 reps
-
3
Lat Pulldown (Close Grip)
4
15 reps
-
4
T-Bar Row
3
12 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Shrug (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Abs Crunch (Machine)
3
20 reps
-
3
Dip (Assisted)
3
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Face Pull
3
20 reps
-
6
Knee Raise (Captain's Chair)
3
15 reps
-
7
Neck Curl
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Dip (Assisted)
1
-
3
Shoulder Press (Machine)
1
-
4
Face Pull
1
-
5
Incline Curl (Dumbbell)
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Neck Flexion
1
-
8
Neck Curl
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
15 reps
-
2
Abs Crunch (Machine)
4
30 reps
-
3
Abs Crunch (Weighted)
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
25 reps
-
5
Battle Ropes
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)
5 Sets
10 Reps
-
2
Leg Extension
4 Sets
12 Reps
-
3
Decline Bench Press (Barbell)
4 Sets
12 Reps
-
4
Pec Deck (Machine)
4 Sets
15 Reps
-
5
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
-
6
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
-
Day 4
1
Leg Curl
4 Sets
15 Reps
-
2
Hip Adductor (Machine)
3 Sets
20 Reps
-
3
Hip Abductor (Machine)
3 Sets
20 Reps
-
4
Hyperextension
4 Sets
15 Reps
-
5
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
7
Ring Push Up
3 Sets
15 Reps
-
Day 5
1
Seated Calf Raise
5 Sets
20 Reps
-
2
Walking Lunge
4 Sets
15 Reps
-
3
Lat Pulldown (Close Grip)
4 Sets
15 Reps
-
4
T-Bar Row
3 Sets
12 Reps
-
5
Bicep Curl (Cable)
4 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
7
Shrug (Barbell)
3 Sets
20 Reps
-
Day 7
1
Bicep Curl (Dumbbell)
5 Sets
15 Reps
-
2
Abs Crunch (Machine)
4 Sets
30 Reps
-
3
Abs Crunch (Weighted)
3 Sets
30 Reps
-
4
Reverse Abs Crunch (Bodyweight)
4 Sets
25 Reps
-
5
Battle Ropes
3 Sets
1 mins
-
Day 6
1
Hip Thrust (Machine)
4 Sets
12 Reps
-
2
Abs Crunch (Machine)
3 Sets
20 Reps
-
3
Dip (Assisted)
3 Sets
10 Reps
-
4
Shoulder Press (Machine)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
20 Reps
-
6
Knee Raise (Captain's Chair)
3 Sets
15 Reps
-
7
Neck Curl
4 Sets
20 Reps
-
Day 2
1
Lat Pulldown
4 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
T-Bar Row
4 Sets
12 Reps
-
4
Reverse Pec Deck
4 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
15 Reps
-
6
Upright Row (Barbell)
4 Sets
12 Reps
-
7
Shrug (Barbell)
4 Sets
15 Reps
-
Day 3
1
Hip Thrust (Machine)
4 Sets
10 Reps
-
2
Shoulder Press (Machine)
4 Sets
15 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
4
Hanging Leg Raise
3 Sets
20 Reps
-
5
Abs Crunch (Machine)
4 Sets
30 Reps
-
6
Ab Wheel
1 Set
2 Sets
15 Reps
15 Reps
@8
-