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BoostcampPNG

Sparta 1

by None

Program Description

Ebbu's program for the beginners.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 28, 2024 11:05
  • Last Edited
    Jan 14, 2025 11:23
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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
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Reverse Pec Deck
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
3
Seated Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Behind-the-Neck Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
3
Seated Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Behind-the-Neck Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
3
Seated Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Behind-the-Neck Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
3
Seated Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Behind-the-Neck Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
3
Seated Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Behind-the-Neck Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
3
Seated Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Behind-the-Neck Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
3
Seated Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Behind-the-Neck Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
3
Seated Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Behind-the-Neck Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
3
Seated Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Behind-the-Neck Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
3
Seated Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Behind-the-Neck Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
3
Seated Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Behind-the-Neck Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
3
Seated Row (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Behind-the-Neck Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lunge (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lunge (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lunge (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lunge (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lunge (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lunge (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lunge (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lunge (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lunge (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lunge (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lunge (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lunge (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Front Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Chest Press (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
-
3
Seated Row (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Weighted Bench Dip
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Behind-the-Neck Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Hyperextension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Hack Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Lunge (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
9
Sumo Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
10
Concentration Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
11
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-