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BoostcampPNG

Gummy Bear Fullbody

by Oleksa G.

Program Description

Full-body program that targets all muscle groups based on mathematical model and various researches.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 02, 2024 11:59
  • Last Edited
    Dec 06, 2024 08:11
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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
Squat (Smith Machine)
1
3
6 reps
10 reps
-
-
2
Shoulder Press (Machine)
1
3
6 reps
12 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
One Arm Lateral Raise (Cable)
6
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
6
10 reps
-
2
Shoulder Press (Machine)
1
3
6 reps
12 reps
-
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Bench Dips (Weighted)
3
12 reps
-
7
TRX Ab Cruch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
6 reps
10 reps
-
-
2
Shoulder Press (Machine)
1
3
6 reps
12 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
One Arm Lateral Raise (Cable)
6
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
6
10 reps
-
2
Shoulder Press (Machine)
1
3
6 reps
12 reps
-
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Bench Dips (Weighted)
3
12 reps
-
7
TRX Ab Cruch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
6 reps
10 reps
-
-
2
Shoulder Press (Machine)
1
3
6 reps
12 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
One Arm Lateral Raise (Cable)
6
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
6
10 reps
-
2
Shoulder Press (Machine)
1
3
6 reps
12 reps
-
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Bench Dips (Weighted)
3
12 reps
-
7
TRX Ab Cruch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
6 reps
10 reps
-
-
2
Shoulder Press (Machine)
1
3
6 reps
12 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
One Arm Lateral Raise (Cable)
6
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
6
10 reps
-
2
Shoulder Press (Machine)
1
3
6 reps
12 reps
-
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Bench Dips (Weighted)
3
12 reps
-
7
TRX Ab Cruch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
6 reps
10 reps
-
-
2
Shoulder Press (Machine)
1
3
6 reps
12 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
One Arm Lateral Raise (Cable)
6
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
6
10 reps
-
2
Shoulder Press (Machine)
1
3
6 reps
12 reps
-
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Bench Dips (Weighted)
3
12 reps
-
7
TRX Ab Cruch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
6 reps
10 reps
-
-
2
Shoulder Press (Machine)
1
3
6 reps
12 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
One Arm Lateral Raise (Cable)
6
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
6
10 reps
-
2
Shoulder Press (Machine)
1
3
6 reps
12 reps
-
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Bench Dips (Weighted)
3
12 reps
-
7
TRX Ab Cruch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6 reps
10 reps
-
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Pec Deck (Machine)
6
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Cable Crossover
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6 reps
10 reps
-
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Pec Deck (Machine)
6
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Cable Crossover
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6 reps
10 reps
-
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Pec Deck (Machine)
6
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Cable Crossover
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6 reps
10 reps
-
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Pec Deck (Machine)
6
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Cable Crossover
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6 reps
10 reps
-
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Pec Deck (Machine)
6
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Cable Crossover
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6 reps
10 reps
-
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Pec Deck (Machine)
6
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Cable Crossover
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
2
Overhead Press (Barbell)
1
3
6 reps
10 reps
-
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Overhead Tricep Low Cable Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
6 reps
10 reps
-
-
2
Seated Overhead Press (Dumbbell)
1
3
6 reps
10 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
One Arm Lateral Raise (Cable)
6
12 reps
-
5
Leg Extension
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
2
Overhead Press (Barbell)
1
3
6 reps
10 reps
-
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Overhead Tricep Low Cable Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
6 reps
10 reps
-
-
2
Seated Overhead Press (Dumbbell)
1
3
6 reps
10 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
One Arm Lateral Raise (Cable)
6
12 reps
-
5
Leg Extension
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
2
Overhead Press (Barbell)
1
3
6 reps
10 reps
-
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Overhead Tricep Low Cable Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
6 reps
10 reps
-
-
2
Seated Overhead Press (Dumbbell)
1
3
6 reps
10 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
One Arm Lateral Raise (Cable)
6
12 reps
-
5
Leg Extension
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
2
Overhead Press (Barbell)
1
3
6 reps
10 reps
-
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Overhead Tricep Low Cable Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
6 reps
10 reps
-
-
2
Seated Overhead Press (Dumbbell)
1
3
6 reps
10 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
One Arm Lateral Raise (Cable)
6
12 reps
-
5
Leg Extension
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
2
Overhead Press (Barbell)
1
3
6 reps
10 reps
-
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Overhead Tricep Low Cable Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
6 reps
10 reps
-
-
2
Seated Overhead Press (Dumbbell)
1
3
6 reps
10 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
One Arm Lateral Raise (Cable)
6
12 reps
-
5
Leg Extension
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
2
Overhead Press (Barbell)
1
3
6 reps
10 reps
-
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Overhead Tricep Low Cable Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
6 reps
10 reps
-
-
2
Seated Overhead Press (Dumbbell)
1
3
6 reps
10 reps
-
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
One Arm Lateral Raise (Cable)
6
12 reps
-
5
Leg Extension
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Dip (Weighted)
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Hyperextension
3
15 reps
-
8
Abs Crunch (Bodyweight)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2
Barbell Row
3
12 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Hyperextension
3
15 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Dip (Weighted)
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Hyperextension
3
15 reps
-
8
Abs Crunch (Bodyweight)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2
Barbell Row
3
12 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Hyperextension
3
15 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Dip (Weighted)
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Hyperextension
3
15 reps
-
8
Abs Crunch (Bodyweight)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2
Barbell Row
3
12 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Hyperextension
3
15 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Dip (Weighted)
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Hyperextension
3
15 reps
-
8
Abs Crunch (Bodyweight)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2
Barbell Row
3
12 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Hyperextension
3
15 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Dip (Weighted)
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Hyperextension
3
15 reps
-
8
Abs Crunch (Bodyweight)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2
Barbell Row
3
12 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Hyperextension
3
15 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Dip (Weighted)
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Standing Pullover (Cable)
3
12 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
7
Hyperextension
3
15 reps
-
8
Abs Crunch (Bodyweight)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
15 reps
-
2
Barbell Row
3
12 reps
-
3
Dip (Weighted)
3
15 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Hyperextension
3
15 reps
-
7
Ab Wheel
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
3 Sets
6 Reps
10 Reps
-
-
2
Shoulder Press (Machine)
1 Set
3 Sets
6 Reps
12 Reps
-
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
One Arm Lateral Raise (Cable)
6 Sets
12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
14 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
-
-
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
3
Pec Deck (Machine)
6 Sets
12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
12 Reps
-
5
Cable Crossover
3 Sets
12 Reps
-
6
Face Pull
3 Sets
12 Reps
-
7
Ab Wheel
3 Sets
12 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
6 Sets
10 Reps
-
2
Overhead Press (Barbell)
1 Set
3 Sets
6 Reps
10 Reps
-
-
3
Leg Press (45 Degrees)
3 Sets
10 Reps
-
4
Overhead Tricep Low Cable Extension
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
3 Sets
20 Reps
-
7
Standing Calf Raise
3 Sets
20 Reps
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
15 Reps
-
2
Dip (Weighted)
3 Sets
15 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Chest Press (Machine)
3 Sets
12 Reps
-
5
Standing Pullover (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Machine)
3 Sets
12 Reps
-
7
Hyperextension
3 Sets
15 Reps
-
8
Abs Crunch (Bodyweight)
3 Sets
25 Reps
-