logo
BoostcampPNG

Full body for all

by Aryan

Program Description

This is for everyone and it will help them with weight loss

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 12, 2025 08:15
  • Last Edited
    Aug 12, 2025 12:17

Summary

Unlock your full potential with the "Full Body for All" program, a comprehensive 18-week journey designed for all fitness levels. Committing just four days a week, you'll engage in a balanced mix of strength training exercises targeting every major muscle group, from leg presses to overhead presses. Each session is crafted to build strength, enhance endurance, and sculpt your physique, ensuring you stay motivated and challenged throughout. Join now and transform your body with a program that adapts to your goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Chest
11.5%
Upper Back
10.9%
Hamstrings
10.3%
Front Delts
10.3%
Triceps
8.6%
Middle Delts
8%
Lats
8%
Abs
7.8%
Glutes
5.2%
Biceps
3.4%
Rear Delts
2.9%
Abductors
1.1%
Lower Back
0.6%
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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Bench Press (Smith Machine)
3
12 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Overhead Press (Barbell)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Plank
1
0.2-0.4 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Arnold Press
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
2
Bench Press (Smith Machine)
3 Sets
12 Reps
@7
3
Leg Curl
3 Sets
12 Reps
@7
4
Overhead Press (Barbell)
3 Sets
12 Reps
@7
5
Abs Crunch (Machine)
3 Sets
12 Reps
@7
Day 2
1
Leg Extension
3 Sets
12 Reps
@7
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7
6
Plank
1 Set
0.2-0.4 mins
@7
Day 3
1
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
2
Seated Row (Cable)
3 Sets
12 Reps
@7
3
Pec Deck (Machine)
3 Sets
12 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@7
5
Arnold Press
3 Sets
12 Reps
@7
Day 4
1
Leg Extension
3 Sets
12 Reps
@7
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Bench Press (Smith Machine)
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
12 Reps
@7
5
Abs Crunch (Machine)
3 Sets
12 Reps
@7