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My Personal Program-Ashish Benn

by Ashish Benn
1 athletes joined

Program Description

Follow the plan,

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 02, 2024 01:51
  • Last Edited
    Aug 04, 2024 03:22
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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
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Rack Chins
3
10 reps
-
4
Bench Press (Dumbbell)
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Push Up
3
15 reps
-
7
Push Up (Incline)
3
10 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10
Shrug (Barbell)
3
12 reps
-
11
Bicep Curl (Barbell)
3
15 reps
-
12
Bicep Curl (Cable)
3
15 reps
-
13
Tricep Extension (Cable)
3
15 reps
-
14
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
15
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
1
50 reps
80 reps
100 reps
-
-
-
4
Hamstring Curl
3
15 reps
-
5
Stiff Leg Deadlift
3
10 reps
-
6
Pistol Squat
3
10 reps
-
7
Calf Raise (Bodyweight)
3
25 reps
-
8
Calf Raise (Leg Press)
3
25 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Lying Sit Up
3
15 reps
-
11
Plank
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bent Over Row (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
2
20 reps
-
6
Wide Grip Lat Pulldown
2
15 reps
-
7
Seated Shoulder Press (Dumbbell)
3
12 reps
-
8
Upright Row (Barbell)
3
15 reps
-
9
Lateral Raise (Dumbbell)
3
20 reps
-
10
Shrug (Barbell)
3
15 reps
-
11
Hanging Leg Raise
3
20 reps
-
12
Lying Sit Up
3
20 reps
-
13
Abs Crunch (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Press
2
15 reps
-
4
Single Leg Press
2
15 reps
-
5
Leg Extension
1
1
1
1
100 reps
80 reps
50 reps
20 reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
7
Leg Curl
3
20 reps
-
8
Single-Leg Leg Curl
3
20 reps
-
9
Calf Raise (Bodyweight)
4
25 reps
-
10
Calf Raise (Leg Press)
3
20 reps
-
11
Plank
2
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
5 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Hammer Strength Chest Press
3
15 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Chest Fly (Machine)
2
15 reps
-
6
Push Up
3
20 reps
-
7
Push Up (Incline)
3
15 reps
-
8
Preacher Curl (Barbell)
3
15 reps
-
9
Spider Curl
2
20 reps
-
10
Concentration Curl
2
15 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
13
Tricep Kickback
3
20 reps
-
14
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
15
Hanging Leg Raise
3
20 reps
-
16
Plank
1
1 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pendlay Row
3 Sets
5 Reps
-
2
Pull-Up (Weighted)
3 Sets
10 Reps
-
3
Rack Chins
3 Sets
10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
5 Reps
-
5
Dip (Weighted)
3 Sets
10 Reps
-
6
Push Up
3 Sets
15 Reps
-
7
Push Up (Incline)
3 Sets
10 Reps
-
8
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
10
Shrug (Barbell)
3 Sets
12 Reps
-
11
Bicep Curl (Barbell)
3 Sets
15 Reps
-
12
Bicep Curl (Cable)
3 Sets
15 Reps
-
13
Tricep Extension (Cable)
3 Sets
15 Reps
-
14
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
15
Abs Crunch (Machine)
3 Sets
20 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
5 Reps
-
2
Hack Squat
3 Sets
10 Reps
-
3
Leg Extension
1 Set
1 Set
1 Set
50 Reps
80 Reps
100 Reps
-
-
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Stiff Leg Deadlift
3 Sets
10 Reps
-
6
Pistol Squat
3 Sets
10 Reps
-
7
Calf Raise (Bodyweight)
3 Sets
25 Reps
-
8
Calf Raise (Leg Press)
3 Sets
25 Reps
-
9
Hanging Leg Raise
3 Sets
15 Reps
-
10
Lying Sit Up
3 Sets
15 Reps
-
11
Plank
1 Set
1 Reps
-
Day 3
1
Rest
1 Set
-
Day 4
1
Pendlay Row
6 Sets
3 Reps
-
2
Chin-Up (Bodyweight)
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
15 Reps
-
5
Lat Pulldown (Close Grip)
2 Sets
20 Reps
-
6
Wide Grip Lat Pulldown
2 Sets
15 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
8
Upright Row (Barbell)
3 Sets
15 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
10
Shrug (Barbell)
3 Sets
15 Reps
-
11
Hanging Leg Raise
3 Sets
20 Reps
-
12
Lying Sit Up
3 Sets
20 Reps
-
13
Abs Crunch (Machine)
3 Sets
20 Reps
-
Day 5
1
Squat (Smith Machine)
6 Sets
3 Reps
-
2
Hack Squat
3 Sets
12 Reps
-
3
Leg Press
2 Sets
15 Reps
-
4
Single Leg Press
2 Sets
15 Reps
-
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
100 Reps
80 Reps
50 Reps
20 Reps
-
-
-
-
6
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
7
Leg Curl
3 Sets
20 Reps
-
8
Single-Leg Leg Curl
3 Sets
20 Reps
-
9
Calf Raise (Bodyweight)
4 Sets
25 Reps
-
10
Calf Raise (Leg Press)
3 Sets
20 Reps
-
11
Plank
2 Sets
1 Reps
-
Day 6
1
Bench Press (Smith Machine)
6 Sets
5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
3
Hammer Strength Chest Press
3 Sets
15 Reps
-
4
Chest Fly (Cable)
2 Sets
15 Reps
-
5
Chest Fly (Machine)
2 Sets
15 Reps
-
6
Push Up
3 Sets
20 Reps
-
7
Push Up (Incline)
3 Sets
15 Reps
-
8
Preacher Curl (Barbell)
3 Sets
15 Reps
-
9
Spider Curl
2 Sets
20 Reps
-
10
Concentration Curl
2 Sets
15 Reps
-
11
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
12
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
13
Tricep Kickback
3 Sets
20 Reps
-
14
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
15
Hanging Leg Raise
3 Sets
20 Reps
-
16
Plank
1 Set
1 Reps
-