Program Description
Build muscles
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 09, 2024 03:55
- Last EditedOct 05, 2024 07:31
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Lying Leg Curl
1
-
3
Leg Extension
1
-
4
Stretching
1
-
5
Hip Abductor (Machine)
1
-
6
Standing Calf Raise
1
-
7
Stretching
1
-
8A
Chest Fly (Cable)
1
25 reps
-
8B
Lat Pulldown
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Lateral Raise (Dumbbell)
1
25 reps
-
12
Sit Up
1
-
13
Stretching
1
-
14
Bicep Curl (Dumbbell)
1
25 reps
-
15
Single Arm Pushdown
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
-
2
Pull-Up (Band)
1
-
3
Stretching
1
-
4
Floor Press (Dumbbell)
1
-
5
Stretching
1
-
6
Shoulder Press (Machine)
1
-
7
Stretching
1
-
8A
Pendulum Squat
1
25 reps
-
8B
Lying Leg Curl
1
25 reps
-
8C
Seated Calf Raise
1
25 reps
-
9
Stretching
1
-
10
Stretching
1
-
11
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
1
4 reps
-
-
2
Stretching
1
-
3
Leg Extension
1
25 reps
-
4
Stretching
1
-
5
Seated Calf Raise
5
1
4 reps
-
-
6
Stretching
1
-
7
Bicep Curl (Cable)
1
25 reps
-
8
Stretching
1
-
9
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
5
1
4 reps
-
-
2
Stretching
1
-
3
Chest Press (Machine)
5
1
4 reps
-
-
4
Stretching
1
-
5
Dip (Assisted)
4
-
6
Oblique Crunch
1
-
7
Cardio
1
20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)1 Set
-
2
Lying Leg Curl1 Set
-
3
Leg Extension1 Set
-
4
Stretching1 Set
-
5
Hip Abductor (Machine)1 Set
-
6
Standing Calf Raise1 Set
-
7
Stretching1 Set
-
8A
Chest Fly (Cable)1 Set
25 Reps
-
8B
Lat Pulldown1 Set
25 Reps
-
9
Stretching1 Set
-
10
Stretching1 Set
-
11
Lateral Raise (Dumbbell)1 Set
25 Reps
-
12
Sit Up1 Set
-
13
Stretching1 Set
-
14
Bicep Curl (Dumbbell)1 Set
25 Reps
-
15
Single Arm Pushdown1 Set
25 Reps
-
Day 2
1
Bent Over Row (Dumbbell)1 Set
-
2
Pull-Up (Band)1 Set
-
3
Stretching1 Set
-
4
Floor Press (Dumbbell)1 Set
-
5
Stretching1 Set
-
6
Shoulder Press (Machine)1 Set
-
7
Stretching1 Set
-
8A
Pendulum Squat1 Set
25 Reps
-
8B
Lying Leg Curl1 Set
25 Reps
-
8C
Seated Calf Raise1 Set
25 Reps
-
9
Stretching1 Set
-
10
Stretching1 Set
-
11
Stretching1 Set
-
Day 4
1
High Row5 Sets
1 Set
4 Reps
-
-
2
Stretching1 Set
-
3
Chest Press (Machine)5 Sets
1 Set
4 Reps
-
-
4
Stretching1 Set
-
5
Dip (Assisted)4 Sets
-
6
Oblique Crunch1 Set
-
7
Cardio1 Set
20 mins
-
Day 3
1
Hack Squat5 Sets
1 Set
4 Reps
-
-
2
Stretching1 Set
-
3
Leg Extension1 Set
25 Reps
-
4
Stretching1 Set
-
5
Seated Calf Raise5 Sets
1 Set
4 Reps
-
-
6
Stretching1 Set
-
7
Bicep Curl (Cable)1 Set
25 Reps
-
8
Stretching1 Set
-
9
Cardio1 Set
-