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BoostcampPNG

mn 3day full body

by marwan B.
5.0
(1 rating)

Program Description

build streanth

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 14, 2024 04:19
  • Last Edited
    Dec 14, 2024 04:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Wide Grip Row
3
10 reps
-
2
Incline Chest Press (Machine)
3
15 reps
-
3
Parallel Grip Lat Pull Down
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2
10 reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2
10 reps
-
8
Rope Hammer Curl2
2
10 reps
-
9
Rope Tricep Extension
2
10 reps
-
10
Cable Shrugs
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine RDL
4
10 reps
-
2
Seated Cable Chest Press
3
12 reps
-
3
Parallel Grip Lat Pull Down
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2
15 reps
-
8
Preacher Curl (EZ Bar)
3
15 reps
-
9
Upright Row (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
4
10 reps
-
2
Supinated Grip Lat Pulldown
3
10 reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3
12 reps
-
4
Leg Press
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Wrist Curls
2
12 reps
-
7
Cable Reverse Wrist Curls
2
12 reps
-
8
Machine Close Grip Row
3
12 reps
-
9
Chest Fly (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Machine Wide Grip Row
3 Sets
10 Reps
-
2
Incline Chest Press (Machine)
3 Sets
15 Reps
-
3
Parallel Grip Lat Pull Down
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
10 Reps
-
6
Chest Supported Dumbbell Y-Lateral Raise
2 Sets
10 Reps
-
7
Chest Supported Dumbbell Rear Delt Fly
2 Sets
10 Reps
-
8
Rope Hammer Curl2
2 Sets
10 Reps
-
9
Rope Tricep Extension
2 Sets
10 Reps
-
10
Cable Shrugs
2 Sets
10 Reps
-
Day 2
1
Smith Machine RDL
4 Sets
10 Reps
-
2
Seated Cable Chest Press
3 Sets
12 Reps
-
3
Parallel Grip Lat Pull Down
3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
2 Sets
10 Reps
-
7
Cable Rope Face Pull (Palms Facing The Floor)
2 Sets
15 Reps
-
8
Preacher Curl (EZ Bar)
3 Sets
15 Reps
-
9
Upright Row (Cable)
2 Sets
10 Reps
-
Day 3
1
Smith Machine Shoulder Press
4 Sets
10 Reps
-
2
Supinated Grip Lat Pulldown
3 Sets
10 Reps
-
3
Low Incline Dumbbell Press (15 Degrees)
3 Sets
12 Reps
-
4
Leg Press
3 Sets
12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
12 Reps
-
6
Cable Wrist Curls
2 Sets
12 Reps
-
7
Cable Reverse Wrist Curls
2 Sets
12 Reps
-
8
Machine Close Grip Row
3 Sets
12 Reps
-
9
Chest Fly (Cable)
3 Sets
12 Reps
-
Day 4
1
Walk
1 Set
60 mins
-