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BoostcampPNG

Ida's Program

by Noah Grau

Program Description

kkl

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2025 04:33
  • Last Edited
    Feb 17, 2025 05:00
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Stretching
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Split Squat (Smith Machine)
3
8-12 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Leg Press
3
10-12 reps
-
6
Seated Hamstring Curl
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
-
2
Bicep Curl (EZ Bar)
3
10-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Run
1 Set
30-45 mins
-
2
Stretching
1 Set
15-20 mins
-
Day 2
1
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Reverse Pec Deck
3 Sets
12-15 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Split Squat (Smith Machine)
3 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
12-15 Reps
-
5
Leg Press
3 Sets
10-12 Reps
-
6
Seated Hamstring Curl
3 Sets
8-12 Reps
-
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
Day 4
1
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
3
Hammer Curl
3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Close Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
6
Reverse Wrist Curl (Barbell)
3 Sets
12-15 Reps
-