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Dani’s workout

by Daniel L.

Program Description

PLUS ULTRA

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2024 09:22
  • Last Edited
    Sep 09, 2024 10:39
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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
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
12 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
12 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
Day 3
1
Leg Press
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Hip Abductor (Machine)
3 Sets
12 Reps
-
4
Seated Calf Raise
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
6
Plank
3 Sets
1 mins
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
3 Sets
12 Reps
-
3
Bicep Curl (Barbell)
3 Sets
12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Lat Pulldown
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Dip (Bodyweight)
3 Sets
12 Reps
-
5
Chest Fly (Machine)
3 Sets
12 Reps
-
Day 6
1
Leg Press
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
3 Sets
12 Reps
-
3
Hip Abductor (Machine)
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
6
Plank
3 Sets
1 mins
-