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Muel

by Sam A.

Program Description

Grow🤭

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 10, 2024 03:13
  • Last Edited
    Jun 10, 2024 03:38
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
-
-
2A
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Shrug (Dumbbell)
2
1
20 reps
10 reps
-
-
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
-
-
4A
Back Extension
2
20 reps
-
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Hammer Curl
1
1
10 reps
8 reps
-
-
7A
Bicep Curl (Cable)
2
-
7B
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
-
-
2A
Bent Over Row (Barbell)
1
-
2B
Shrug (Dumbbell)
1
-
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
-
-
4A
Back Extension
2
20 reps
-
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Hammer Curl
1
1
10 reps
8 reps
-
-
7A
Bicep Curl (Cable)
2
-
7B
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
-
-
2A
Bent Over Row (Barbell)
1
-
2B
Shrug (Dumbbell)
1
-
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
-
-
4A
Back Extension
2
20 reps
-
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Hammer Curl
1
1
10 reps
8 reps
-
-
7A
Bicep Curl (Cable)
2
-
7B
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
-
-
2A
Bent Over Row (Barbell)
1
-
2B
Shrug (Dumbbell)
1
-
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
-
-
4A
Back Extension
2
20 reps
-
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Hammer Curl
1
1
10 reps
8 reps
-
-
7A
Bicep Curl (Cable)
2
-
7B
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
-
-
2A
Bent Over Row (Barbell)
1
-
2B
Shrug (Dumbbell)
1
-
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
-
-
4A
Back Extension
2
20 reps
-
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Hammer Curl
1
1
10 reps
8 reps
-
-
7A
Bicep Curl (Cable)
2
-
7B
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
-
-
2A
Bent Over Row (Barbell)
1
-
2B
Shrug (Dumbbell)
1
-
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
-
-
4A
Back Extension
2
20 reps
-
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Hammer Curl
1
1
10 reps
8 reps
-
-
7A
Bicep Curl (Cable)
2
-
7B
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
-
-
2A
Bent Over Row (Barbell)
1
-
2B
Shrug (Dumbbell)
1
-
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
-
-
4A
Back Extension
2
20 reps
-
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Hammer Curl
1
1
10 reps
8 reps
-
-
7A
Bicep Curl (Cable)
2
-
7B
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
-
-
2A
Bent Over Row (Barbell)
1
-
2B
Shrug (Dumbbell)
1
-
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
-
-
4A
Back Extension
2
20 reps
-
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Hammer Curl
1
1
10 reps
8 reps
-
-
7A
Bicep Curl (Cable)
2
-
7B
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
-
-
2A
Bent Over Row (Barbell)
1
-
2B
Shrug (Dumbbell)
1
-
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
-
-
4A
Back Extension
2
20 reps
-
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Hammer Curl
1
1
10 reps
8 reps
-
-
7A
Bicep Curl (Cable)
2
-
7B
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
-
-
2A
Bent Over Row (Barbell)
1
-
2B
Shrug (Dumbbell)
1
-
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
-
-
4A
Back Extension
2
20 reps
-
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Hammer Curl
1
1
10 reps
8 reps
-
-
7A
Bicep Curl (Cable)
2
-
7B
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
-
-
2A
Bent Over Row (Barbell)
1
-
2B
Shrug (Dumbbell)
1
-
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
-
-
4A
Back Extension
2
20 reps
-
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Hammer Curl
1
1
10 reps
8 reps
-
-
7A
Bicep Curl (Cable)
2
-
7B
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8 reps
6 reps
-
-
2A
Bent Over Row (Barbell)
1
-
2B
Shrug (Dumbbell)
1
-
3
Single Arm High Row (Cable)
1
1
8 reps
6 reps
-
-
4A
Back Extension
2
20 reps
-
4B
Chest Supported Row (Machine)
1
1
12 reps
10 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
-
-
6
Hammer Curl
1
1
10 reps
8 reps
-
-
7A
Bicep Curl (Cable)
2
-
7B
Reverse Wrist Curl (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
-
-
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
-
-
4B
Overhead Tricep Extension (Cable)
2
10 reps
-
5A
Chest Press (Machine)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
6A
Front Raise
2
-
6B
Rear Delt Row
2
-
6C
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
-
-
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
-
-
4B
Overhead Tricep Extension (Cable)
2
10 reps
-
5A
Chest Press (Machine)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
6A
Front Raise
2
-
6B
Rear Delt Row
2
-
6C
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
-
-
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
-
-
4B
Overhead Tricep Extension (Cable)
2
10 reps
-
5A
Chest Press (Machine)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
6A
Front Raise
2
-
6B
Rear Delt Row
2
-
6C
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
-
-
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
-
-
4B
Overhead Tricep Extension (Cable)
2
10 reps
-
5A
Chest Press (Machine)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
6A
Front Raise
2
-
6B
Rear Delt Row
2
-
6C
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
-
-
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
-
-
4B
Overhead Tricep Extension (Cable)
2
10 reps
-
5A
Chest Press (Machine)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
6A
Front Raise
2
-
6B
Rear Delt Row
2
-
6C
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
-
-
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
-
-
4B
Overhead Tricep Extension (Cable)
2
10 reps
-
5A
Chest Press (Machine)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
6A
Front Raise
2
-
6B
Rear Delt Row
2
-
6C
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
-
-
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
-
-
4B
Overhead Tricep Extension (Cable)
2
10 reps
-
5A
Chest Press (Machine)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
6A
Front Raise
2
-
6B
Rear Delt Row
2
-
6C
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
-
-
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
-
-
4B
Overhead Tricep Extension (Cable)
2
10 reps
-
5A
Chest Press (Machine)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
6A
Front Raise
2
-
6B
Rear Delt Row
2
-
6C
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
-
-
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
-
-
4B
Overhead Tricep Extension (Cable)
2
10 reps
-
5A
Chest Press (Machine)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
6A
Front Raise
2
-
6B
Rear Delt Row
2
-
6C
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
-
-
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
-
-
4B
Overhead Tricep Extension (Cable)
2
10 reps
-
5A
Chest Press (Machine)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
6A
Front Raise
2
-
6B
Rear Delt Row
2
-
6C
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
-
-
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
-
-
4B
Overhead Tricep Extension (Cable)
2
10 reps
-
5A
Chest Press (Machine)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
6A
Front Raise
2
-
6B
Rear Delt Row
2
-
6C
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
8 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
12 reps
10 reps
-
-
3A
Single Arm Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3B
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Lateral Raise (Dumbbell)
1
1
18 reps
14 reps
-
-
4B
Overhead Tricep Extension (Cable)
2
10 reps
-
5A
Chest Press (Machine)
3
-
5B
V-Handle Tricep Pushdown (Cable)
3
-
6A
Front Raise
2
-
6B
Rear Delt Row
2
-
6C
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
-
-
-
2A
Lunge (Barbell)
1
1
14 reps
16 reps
-
-
2B
Seated Calf Raise
3
-
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
-
-
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
-
-
4A
Leg Curl
2
-
4B
Leg Extension
2
-
5
Decline Crunch
2
20 reps
-
6
Abs Crunch (Bodyweight)
2
-
7
Side Bend (Dumbbell)
2
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
-
-
-
2A
Lunge (Barbell)
1
1
14 reps
16 reps
-
-
2B
Seated Calf Raise
3
-
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
-
-
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
-
-
4A
Leg Curl
2
-
4B
Leg Extension
2
-
5
Decline Crunch
2
20 reps
-
6
Abs Crunch (Bodyweight)
2
-
7
Side Bend (Dumbbell)
2
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
-
-
-
2A
Lunge (Barbell)
1
1
14 reps
16 reps
-
-
2B
Seated Calf Raise
3
-
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
-
-
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
-
-
4A
Leg Curl
2
-
4B
Leg Extension
2
-
5
Decline Crunch
2
20 reps
-
6
Abs Crunch (Bodyweight)
2
-
7
Side Bend (Dumbbell)
2
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
-
-
-
2A
Lunge (Barbell)
1
1
14 reps
16 reps
-
-
2B
Seated Calf Raise
3
-
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
-
-
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
-
-
4A
Leg Curl
2
-
4B
Leg Extension
2
-
5
Decline Crunch
2
20 reps
-
6
Abs Crunch (Bodyweight)
2
-
7
Side Bend (Dumbbell)
2
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
-
-
-
2A
Lunge (Barbell)
1
1
14 reps
16 reps
-
-
2B
Seated Calf Raise
3
-
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
-
-
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
-
-
4A
Leg Curl
2
-
4B
Leg Extension
2
-
5
Decline Crunch
2
20 reps
-
6
Abs Crunch (Bodyweight)
2
-
7
Side Bend (Dumbbell)
2
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
-
-
-
2A
Lunge (Barbell)
1
1
14 reps
16 reps
-
-
2B
Seated Calf Raise
3
-
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
-
-
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
-
-
4A
Leg Curl
2
-
4B
Leg Extension
2
-
5
Decline Crunch
2
20 reps
-
6
Abs Crunch (Bodyweight)
2
-
7
Side Bend (Dumbbell)
2
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
-
-
-
2A
Lunge (Barbell)
1
1
14 reps
16 reps
-
-
2B
Seated Calf Raise
3
-
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
-
-
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
-
-
4A
Leg Curl
2
-
4B
Leg Extension
2
-
5
Decline Crunch
2
20 reps
-
6
Abs Crunch (Bodyweight)
2
-
7
Side Bend (Dumbbell)
2
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
-
-
-
2A
Lunge (Barbell)
1
1
14 reps
16 reps
-
-
2B
Seated Calf Raise
3
-
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
-
-
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
-
-
4A
Leg Curl
2
-
4B
Leg Extension
2
-
5
Decline Crunch
2
20 reps
-
6
Abs Crunch (Bodyweight)
2
-
7
Side Bend (Dumbbell)
2
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
-
-
-
2A
Lunge (Barbell)
1
1
14 reps
16 reps
-
-
2B
Seated Calf Raise
3
-
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
-
-
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
-
-
4A
Leg Curl
2
-
4B
Leg Extension
2
-
5
Decline Crunch
2
20 reps
-
6
Abs Crunch (Bodyweight)
2
-
7
Side Bend (Dumbbell)
2
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
-
-
-
2A
Lunge (Barbell)
1
1
14 reps
16 reps
-
-
2B
Seated Calf Raise
3
-
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
-
-
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
-
-
4A
Leg Curl
2
-
4B
Leg Extension
2
-
5
Decline Crunch
2
20 reps
-
6
Abs Crunch (Bodyweight)
2
-
7
Side Bend (Dumbbell)
2
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
-
-
-
2A
Lunge (Barbell)
1
1
14 reps
16 reps
-
-
2B
Seated Calf Raise
3
-
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
-
-
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
-
-
4A
Leg Curl
2
-
4B
Leg Extension
2
-
5
Decline Crunch
2
20 reps
-
6
Abs Crunch (Bodyweight)
2
-
7
Side Bend (Dumbbell)
2
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
10 reps
6 reps
-
-
-
2A
Lunge (Barbell)
1
1
14 reps
16 reps
-
-
2B
Seated Calf Raise
3
-
3A
Hip Adductor (Machine)
1
1
12 reps
10 reps
-
-
3B
Hip Abductor (Machine)
1
1
12 reps
10 reps
-
-
4A
Leg Curl
2
-
4B
Leg Extension
2
-
5
Decline Crunch
2
20 reps
-
6
Abs Crunch (Bodyweight)
2
-
7
Side Bend (Dumbbell)
2
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
-
-
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
5A
Chest Press (Machine)
3 Sets
-
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
-
6A
Front Raise
2 Sets
-
6B
Rear Delt Row
2 Sets
-
6C
Lateral Raise (Dumbbell)
2 Sets
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
-
-
2B
Seated Calf Raise
3 Sets
-
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
-
-
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
-
-
4A
Leg Curl
2 Sets
-
4B
Leg Extension
2 Sets
-
5
Decline Crunch
2 Sets
20 Reps
-
6
Abs Crunch (Bodyweight)
2 Sets
-
7
Side Bend (Dumbbell)
2 Sets
20 Reps
-
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
-
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
-
-
2A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2B
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
10 Reps
-
-
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
-
-
4A
Back Extension
2 Sets
20 Reps
-
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
-
-
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
-
-
7A
Bicep Curl (Cable)
2 Sets
-
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
-