logo
BoostcampPNG

Grow you muscles

by Bhavesh R.
4 athletes joined

Program Description

This intermediate program is designed for individuals with some lifting experience primarily focusing on growing your muscles.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 18, 2024 01:51
  • Last Edited
    Jan 27, 2025 03:59
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Plank
3
1 mins
-
7
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Pull-Up (Assisted)
1
1
1
6 reps
7 reps
8 reps
-
-
-
3
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
4
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
5
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
21s (EZ Bar)
3
21 reps
-
7
Side Plank
4
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
8 reps
5 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
4
Seated Hamstring Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
5
Leg Extension
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Hip Adductor (Machine)
3
20 reps
-
7
Hip Abductor (Machine)
3
20 reps
-
8
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
-
-
-
3
One Arm Lateral Raise (Cable)
1
1
1
10 reps
12 reps
16 reps
-
-
-
4
Arnold Press
3
10 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
7
Russian Twist (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Clean and Press
4
10 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Sprint
3
0.5 mins
-
Week 1
1 / 14 Weeks
Day 5
1
Seated Row (Machine)
1 Set
5 mins
-
2
Clean and Press
4 Sets
10 Reps
-
3
Pull-Up (Assisted)
3 Sets
10 Reps
-
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Farmer's Walk (Weighted)
3 Sets
1 mins
-
6
Sprint
3 Sets
0.5 mins
-
Day 2
1
Seated Row (Machine)
1 Set
5 mins
-
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
-
-
-
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
15 Reps
-
-
-
-
5
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
6
21s (EZ Bar)
3 Sets
21 Reps
-
7
Side Plank
4 Sets
0.5 mins
-
Day 3
1
Stretching
1 Set
5 mins
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
10 Reps
-
-
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
10 Reps
12 Reps
-
-
-
-
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
6
Hip Adductor (Machine)
3 Sets
20 Reps
-
7
Hip Abductor (Machine)
3 Sets
20 Reps
-
8
Standing Calf Raise
3 Sets
20 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
10 Reps
12 Reps
-
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
12 Reps
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
15 Reps
-
-
-
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
6
Plank
3 Sets
1 mins
-
7
Walk
1 Set
10 mins
-
Day 4
1
Stretching
1 Set
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
-
-
-
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
16 Reps
-
-
-
4
Arnold Press
3 Sets
10 Reps
-
5
Abs Crunch (Machine)
3 Sets
12 Reps
-
6
Mountain Climber
3 Sets
0.5 mins
-
7
Russian Twist (Dumbbell)
3 Sets
10 Reps
-