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BoostcampPNG

Eren Yeager ahh build

by Daniel L.

Program Description

Eat at a caloric deficit and do 15 mins of cardio and additional runs every other day and 3 sets of planks (build up to a minute) every morning

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 23, 2024 09:55
  • Last Edited
    Sep 23, 2024 10:21
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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
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Bench Press (Dumbbell)
3
12 reps
-
6
Bent Over Row (Barbell)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Seated Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
High Row
3
12 reps
-
8
Face Pull
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
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
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
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
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
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
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
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
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
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
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
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
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
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
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
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
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
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
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
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
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
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
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
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
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
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 6
#
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
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
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
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
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
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
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
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
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
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
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
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
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
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
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
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
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
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
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
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
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
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Day 6
#
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
Lying Leg Curl
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
12 Reps
-
5
Bench Press (Dumbbell)
3 Sets
12 Reps
-
6
Bent Over Row (Barbell)
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
12 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5
T-Bar Row
3 Sets
12 Reps
-
6
Chest Supported Row (Machine)
3 Sets
12 Reps
-
7
High Row
3 Sets
12 Reps
-
8
Face Pull
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
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
7
Plank
3 Sets
1 mins
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Bicep Curl (Barbell)
3 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
8
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
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Chest Fly (Machine)
3 Sets
12 Reps
-
6
Chest Press (Machine)
3 Sets
12 Reps
-
7
Face Pull
3 Sets
12 Reps
-
Day 6
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
Lying Leg Curl
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
7
Plank
3 Sets
1 mins
-