logo
BoostcampPNG

Dad's Workout Plan

by Connor Melcher
1 athletes joined

Program Description

Gain muscle, lose weight, and crush life!

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 23, 2024 04:22
  • Last Edited
    Dec 25, 2024 05:36
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
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
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
6 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Knee Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Chest Supported Row (Machine)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
QL Extension
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
ATG Split Squat
3
8 reps
-
5
V-Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Back Extension
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Upright Row (Barbell)
3
15 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Ab Wheel
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
-
3
Seated Hamstring Curl
3 Sets
12 Reps
-
4
Seated Calf Raise
3 Sets
15 Reps
-
5
Knee Raise (Captain's Chair)
3 Sets
12 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
QL Extension
3 Sets
12 Reps
-
5
Cable Crunch
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
6 Reps
-
4
ATG Split Squat
3 Sets
8 Reps
-
5
V-Up
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Back Extension
3 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Upright Row (Barbell)
3 Sets
15 Reps
-
5
Chest Fly (Machine)
3 Sets
12 Reps
-
6
Ab Wheel
3 Sets
12 Reps
-