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BoostcampPNG

8-week Lean Gains

by Stogie-wan
87 athletes joined

Program Description

A blend of strength and hypertrophy training to improve physique while maintaining strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 21, 2023 04:32
  • Last Edited
    Sep 05, 2024 10:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Seated Overhead Press (Dumbbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Tricep Extension (Machine)
3
12 reps
6
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Overhead Press (Barbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Overhead Press (Barbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Overhead Press (Barbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Overhead Press (Barbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Overhead Press (Barbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Overhead Press (Barbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Overhead Press (Barbell)
3
12 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Cable)
3
12 reps
4
Face Pull
4
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Abs Crunch (Bodyweight)
3
50 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Seated Overhead Press (Dumbbell)
5
5 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Tricep Extension (Machine)
3
12 reps
6
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
5
5 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
5
5 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
5
5 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
5
5 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
5
5 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
5
5 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Overhead Press (Barbell)
5
5 reps
4
Tricep Pushdown (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Tricep Extension (Dumbbell)
3
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Russian Twist
4
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Curl
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Curl
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Curl
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Curl
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Curl
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Curl
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Curl
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Curl
3
12 reps
4
Hamstring Curl
3
12 reps
5
Hip Adductor (Machine)
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Seated Calf Raise
3
15 reps
8
Plank
2
1 mins
Week 1
1 / 8 Weeks
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 4
1
Bent Over Row (Barbell)
4 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
2
Leg Press
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Hip Adductor (Machine)
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
8
Plank
2 Sets
1 mins
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Face Pull
4 Sets
12 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Abs Crunch (Bodyweight)
3 Sets
50 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Tricep Extension (Machine)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Tricep Extension (Machine)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Russian Twist
4 Sets
30 Reps