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Daddy N Bodybuilding,strength and conditioning tra

by Dadson N.
1 athletes joined

Program Description

The program is designed to increase overall body strength, endurance and muscle conditioning. Comprised of full body workouts and requires to be done in a fully equipped gym.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 21, 2025 05:43
  • Last Edited
    Feb 22, 2025 04:32
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Chest Press (Machine)
4
15 reps
-
3
Incline Chest Press (Machine)
4
12 reps
-
4
Chest Fly (Cable)
4
12 reps
-
5
Bench Press (Close Grip)
3
15 reps
-
6
Seated Dip (Machine)
4
15 reps
-
7
Tricep Kickback
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Decline Bench Press (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Leg Press
4
15 reps
-
4
Single-Leg Leg Curl
3
10 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Split Squat (Smith Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
9
Hip Thrust (Machine)
4
15 reps
-
10
Seated Calf Raise
4
15 reps
-
11
Calf Raise (Leg Press)
3
15 reps
-
12
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
-
2A
Lat Pulldown
3
15 reps
-
3A
Lat Pulldown (Close Grip)
3
15 reps
-
3B
Lat Pulldown (Single Arm)
3
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Chin-Up (Bodyweight)
3
20 reps
-
6
Seated Wide-Grip Row (Cable)
3
15 reps
-
7
Barbell Row
3
12 reps
-
8
Deadlift (Smith Machine)
3
6 reps
-
9
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
-
2
Bicep Curl (Machine)
3
12 reps
-
3
Preacher Curl (Barbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Upright Row (Cable)
3
12 reps
-
6
One Arm Lateral Raise (Cable)
3
12 reps
-
7
Front Raise
3
12 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Shrug (Barbell)
3
15 reps
-
10
Decline Sit Up (Weighted)
3
12 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Wheel
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@7
2
Chest Press (Machine)
4 Sets
15 Reps
-
3
Incline Chest Press (Machine)
4 Sets
12 Reps
-
4
Chest Fly (Cable)
4 Sets
12 Reps
-
5
Bench Press (Close Grip)
3 Sets
15 Reps
-
6
Seated Dip (Machine)
4 Sets
15 Reps
-
7
Tricep Kickback
3 Sets
15 Reps
-
8
Abs Crunch (Machine)
3 Sets
15 Reps
-
9
Hanging Leg Raise
3 Sets
15 Reps
-
10
Decline Bench Press (Barbell)
3 Sets
15 Reps
-
Day 2
1
Leg Curl
4 Sets
15 Reps
-
2
Leg Extension
4 Sets
15 Reps
-
3
Leg Press
4 Sets
15 Reps
-
4
Single-Leg Leg Curl
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
15 Reps
-
6
Split Squat (Smith Machine)
3 Sets
10 Reps
-
7
Hip Adductor (Machine)
3 Sets
15 Reps
-
8
Hip Abductor (Machine)
3 Sets
15 Reps
-
9
Hip Thrust (Machine)
4 Sets
15 Reps
-
10
Seated Calf Raise
4 Sets
15 Reps
-
11
Calf Raise (Leg Press)
3 Sets
15 Reps
-
12
Plank
3 Sets
1 mins
-
Day 3
1
Back Extension (Weighted)
3 Sets
12 Reps
-
2A
Lat Pulldown
3 Sets
15 Reps
-
3A
Lat Pulldown (Close Grip)
3 Sets
15 Reps
-
3B
Lat Pulldown (Single Arm)
3 Sets
10 Reps
-
4
T-Bar Row
3 Sets
12 Reps
-
5
Chin-Up (Bodyweight)
3 Sets
20 Reps
-
6
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
-
7
Barbell Row
3 Sets
12 Reps
-
8
Deadlift (Smith Machine)
3 Sets
6 Reps
-
9
Cardio
1 Set
10 mins
-
Day 4
1
Bicep Curl (Cable)
3 Sets
12 Reps
-
2
Bicep Curl (Machine)
3 Sets
12 Reps
-
3
Preacher Curl (Barbell)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Upright Row (Cable)
3 Sets
12 Reps
-
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
7
Front Raise
3 Sets
12 Reps
-
8
Shoulder Press (Machine)
3 Sets
15 Reps
-
9
Shrug (Barbell)
3 Sets
15 Reps
-
10
Decline Sit Up (Weighted)
3 Sets
12 Reps
-
11
Hanging Leg Raise
3 Sets
12 Reps
-
12
Ab Wheel
3 Sets
15 Reps
-