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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 08:42
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
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