Program Description
To improve lats, traps, forearms, calves, neck.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 18, 2025 10:12
- Last EditedNov 02, 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
Triceps
12.8%
Upper Back
12.2%
Front Delts
11.7%
Biceps
8.8%
Middle Delts
7.6%
Chest
7%
Lats
6.7%
Abs
5.9%
Forearms
5.3%
Rear Delts
4.8%
Glutes
3.7%
Quadriceps
3.6%
Hamstrings
3.1%
Adductors
2.7%
Lower Back
1.7%
Calves
1.3%
Abductors
0.7%
Cardio
0.3%
Neck
0.1%
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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
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
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)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Leg Extension
4
12 reps
-
3
Hip Adductor (Machine)
4
12 reps
-
4
Standing Calf Raise
1
5 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
15 reps
-
7
Tricep Dip (Bodyweight)
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
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
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
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
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 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
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 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
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 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
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 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
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 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
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 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
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 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
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 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
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 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
Hammer Curl (Dumbbell)
4
12 reps
-
7
Farmer's Walk (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
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
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
4
15 reps
-
3
Bench Press (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Dumbbell)
3
20 reps
-
5
Lateral Raise (Cable)
4
30 reps
-
6
Chest Fly (Cable)
3
15 reps
RPE 8
7
Cable Crunch
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
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
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
15 reps
-
2
Upright Row (Barbell)
3
20 reps
-
3
Reverse Wrist Curl (Barbell)
3
20 reps
-
4
Hanging Leg Raise
4
15 reps
-
5
Cardio (LISS)
1
30 mins
-
6
Oblique Crunch
3
15 reps
-
7
Ring Push Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 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
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
12 reps
-
2
Walking Lunge
3
15 reps
-
3
Seated Calf Raise
3
20 reps
-
4
Hyperextension
3
15 reps
-
5
Tricep Kickback
4
15 reps
-
6
Lying Tricep Extension (Barbell)
3
15 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
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
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
20 reps
-
1B
Lat Pulldown (Close Grip)
4
12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
4
20 reps
-
5
Hammer Curl (Dumbbell)
3
15 reps
-
6
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
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
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
4
30 reps
-
3
Seated Shoulder Press (Dumbbell)
4
30 reps
-
4
Lateral Raise (Dumbbell)
4
25 reps
-
5
Ab Wheel
3
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Leg Extension4 Sets
12 Reps
-
3
Hip Adductor (Machine)4 Sets
12 Reps
-
4
Standing Calf Raise1 Set
5 Reps
@10
5
Overhead Tricep Extension (Cable)4 Sets
15 Reps
-
6
Single Arm Tricep Extension (Cable)4 Sets
15 Reps
-
7
Tricep Dip (Bodyweight)3 Sets
12 Reps
-
Day 2
1
Lat Pulldown4 Sets
10 Reps
-
2
Seated Row (Cable)3 Sets
12 Reps
-
3
T-Bar Row4 Sets
12 Reps
-
4
Reverse Pec Deck4 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)4 Sets
15 Reps
-
6
Hammer Curl (Dumbbell)4 Sets
12 Reps
-
7
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
2
Shoulder Press (Machine)4 Sets
15 Reps
-
3
Bench Press (Dumbbell)4 Sets
15 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
20 Reps
-
5
Lateral Raise (Cable)4 Sets
30 Reps
-
6
Chest Fly (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Cable Crunch1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
Day 4
1
Shrug (Dumbbell)4 Sets
15 Reps
-
2
Upright Row (Barbell)3 Sets
20 Reps
-
3
Reverse Wrist Curl (Barbell)3 Sets
20 Reps
-
4
Hanging Leg Raise4 Sets
15 Reps
-
5
Cardio (LISS)1 Set
30 mins
-
6
Oblique Crunch1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Ring Push Up3 Sets
15 Reps
-
Day 5
1
Hip Thrust (Machine)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Walking Lunge1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Seated Calf Raise3 Sets
20 Reps
-
4
Hyperextension1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Tricep Kickback4 Sets
15 Reps
-
6
Lying Tricep Extension (Barbell)3 Sets
15 Reps
-
7
Hip Adductor (Machine)3 Sets
12 Reps
-
Day 6
1A
Pull-Up (Neutral Grip, Bodyweight)3 Sets
20 Reps
-
1B
Lat Pulldown (Close Grip)4 Sets
12 Reps
-
2
Single Arm Row (Dumbbell)3 Sets
10 Reps
-
3
Face Pull3 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
5
Hammer Curl (Dumbbell)3 Sets
15 Reps
-
6
Reverse Wrist Curl (Barbell)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 7
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Pec Fly (Dumbbell)1 Set
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
30 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
30 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)4 Sets
25 Reps
-
5
Ab Wheel3 Sets
1 mins
-
6
Lying Leg Raise1 Set
15 Reps
@8