5.0
(1 rating)
Program Description
Gain muscle loose fat
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedOct 15, 2024 01:59
- Last EditedOct 22, 2024 09:24
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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
Safety Bar Squat
2
1
3 reps
5 reps
-
-
2
Leg Extension
2
1
10 reps
15 reps
-
-
3
Leg Curl
2
1
10 reps
15 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
12 reps
15 reps
20 reps
-
-
-
2
Lying Leg Curl
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lunge (Barbell)
2
10 reps
-
4
Leg Extension
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
3 reps
5 reps
-
-
2
Leg Extension
2
1
10 reps
15 reps
-
-
3
Leg Curl
2
1
10 reps
15 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
12 reps
15 reps
20 reps
-
-
-
2
Lying Leg Curl
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lunge (Barbell)
2
10 reps
-
4
Leg Extension
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
3 reps
5 reps
-
-
2
Leg Extension
2
1
10 reps
15 reps
-
-
3
Leg Curl
2
1
10 reps
15 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
12 reps
15 reps
20 reps
-
-
-
2
Lying Leg Curl
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lunge (Barbell)
2
10 reps
-
4
Leg Extension
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
3 reps
5 reps
-
-
2
Leg Extension
2
1
10 reps
15 reps
-
-
3
Leg Curl
2
1
10 reps
15 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
12 reps
15 reps
20 reps
-
-
-
2
Lying Leg Curl
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lunge (Barbell)
2
10 reps
-
4
Leg Extension
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
2
1
3 reps
5 reps
1 reps
-
-
-
2
Leg Press
2
1
2
8 reps
5 reps
3 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
3 reps
5 reps
-
-
2
Leg Extension
2
1
10 reps
15 reps
-
-
3
Leg Curl
2
1
10 reps
15 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
12 reps
15 reps
20 reps
-
-
-
2
Lying Leg Curl
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lunge (Barbell)
2
10 reps
-
4
Leg Extension
1
1
1
1
12 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
3 reps
5 reps
-
-
2
Leg Extension
2
1
10 reps
15 reps
-
-
3
Leg Curl
2
1
10 reps
15 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
10 reps
15 reps
-
-
2
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
-
-
3
Front Raise
2
1
15 reps
20 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
12 reps
15 reps
-
-
2
Front Raise
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
-
-
-
4
Shoulder Press (Plate Loaded)
4
20 reps
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
10 reps
15 reps
-
-
2
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
-
-
3
Front Raise
2
1
15 reps
20 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
12 reps
15 reps
-
-
2
Front Raise
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
-
-
-
4
Shoulder Press (Plate Loaded)
4
20 reps
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
10 reps
15 reps
-
-
2
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
-
-
3
Front Raise
2
1
15 reps
20 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
12 reps
15 reps
-
-
2
Front Raise
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
-
-
-
4
Shoulder Press (Plate Loaded)
4
20 reps
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
10 reps
15 reps
-
-
2
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
-
-
3
Front Raise
2
1
15 reps
20 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
12 reps
15 reps
-
-
2
Front Raise
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
-
-
-
4
Shoulder Press (Plate Loaded)
4
20 reps
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
3
5 reps
3 reps
-
-
2
Shoulder Press (Plate Loaded)
3
2
5 reps
3 reps
-
-
3
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
10 reps
15 reps
-
-
2
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
-
-
3
Front Raise
2
1
15 reps
20 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
2
12 reps
15 reps
-
-
2
Front Raise
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
-
-
-
4
Shoulder Press (Plate Loaded)
4
20 reps
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
10 reps
15 reps
-
-
2
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
-
-
3
Front Raise
2
1
15 reps
20 reps
-
-
4
Upright Row (Barbell)
3
12 reps
-
5
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
12 reps
-
2
Skull Crusher
2
2
10 reps
15 reps
-
-
3
Hammer Curl
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
20 reps
-
-
5
Bicep Curl (Machine)
2
2
15 reps
20 reps
-
-
6
Dip (Weighted)
2
8 reps
-
7
2km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
2
20 reps
25 reps
-
-
2
Preacher Curl (Barbell)
3
20 reps
-
3
Skull Crusher
3
50 reps
-
4
Push Up
2
20 reps
-
5
Sit Up
1
1
1
8 reps
12 reps
14 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
12 reps
14 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
12 reps
-
2
Skull Crusher
2
2
10 reps
15 reps
-
-
3
Hammer Curl
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
20 reps
-
-
5
Bicep Curl (Machine)
2
2
15 reps
20 reps
-
-
6
Dip (Weighted)
2
8 reps
-
7
2km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
2
20 reps
25 reps
-
-
2
Preacher Curl (Barbell)
3
20 reps
-
3
Skull Crusher
3
50 reps
-
4
Push Up
2
20 reps
-
5
Sit Up
1
1
1
8 reps
12 reps
14 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
12 reps
14 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
12 reps
-
2
Skull Crusher
2
2
10 reps
15 reps
-
-
3
Hammer Curl
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
20 reps
-
-
5
Bicep Curl (Machine)
2
2
15 reps
20 reps
-
-
6
Dip (Weighted)
2
8 reps
-
7
2km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
2
20 reps
25 reps
-
-
2
Preacher Curl (Barbell)
3
20 reps
-
3
Skull Crusher
3
50 reps
-
4
Push Up
2
20 reps
-
5
Sit Up
1
1
1
8 reps
12 reps
14 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
12 reps
14 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
12 reps
-
2
Skull Crusher
2
2
10 reps
15 reps
-
-
3
Hammer Curl
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
20 reps
-
-
5
Bicep Curl (Machine)
2
2
15 reps
20 reps
-
-
6
Dip (Weighted)
2
8 reps
-
7
2km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
2
20 reps
25 reps
-
-
2
Preacher Curl (Barbell)
3
20 reps
-
3
Skull Crusher
3
50 reps
-
4
Push Up
2
20 reps
-
5
Sit Up
1
1
1
8 reps
12 reps
14 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
12 reps
14 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
50 reps
-
2
Hammer Curl
1
1
1
20 reps
25 reps
30 reps
-
-
-
3
Preacher Curl (Dumbbell)
1
1
2
10 reps
12 reps
20 reps
-
-
-
4
Tricep Extension (Cable)
1
1
2
10 reps
12 reps
20 reps
-
-
-
5
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
12 reps
-
2
Skull Crusher
2
2
10 reps
15 reps
-
-
3
Hammer Curl
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
20 reps
-
-
5
Bicep Curl (Machine)
2
2
15 reps
20 reps
-
-
6
Dip (Weighted)
2
8 reps
-
7
2km Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
2
20 reps
25 reps
-
-
2
Preacher Curl (Barbell)
3
20 reps
-
3
Skull Crusher
3
50 reps
-
4
Push Up
2
20 reps
-
5
Sit Up
1
1
1
8 reps
12 reps
14 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
12 reps
14 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
12 reps
-
2
Skull Crusher
2
2
10 reps
15 reps
-
-
3
Hammer Curl
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
20 reps
-
-
5
Bicep Curl (Machine)
2
2
15 reps
20 reps
-
-
6
Dip (Weighted)
2
8 reps
-
7
2km Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
2
10 reps
15 reps
-
-
2
Seated Dip (Machine)
3
12 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
5
Pec Deck (Machine)
2
2
15 reps
100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
1
2
15 reps
20 reps
-
-
2
Dumbbell Bench Pullover
1
2
15 reps
20 reps
-
-
3
Close Grip Bench Press (Smith Machine)
2
25 reps
-
4
Incline Bench Press (Smith Machine)
2
25 reps
-
5
Chest Fly (Machine)
2
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
2
10 reps
15 reps
-
-
2
Seated Dip (Machine)
3
12 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
5
Pec Deck (Machine)
2
2
15 reps
100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
1
2
15 reps
20 reps
-
-
2
Dumbbell Bench Pullover
1
2
15 reps
20 reps
-
-
3
Close Grip Bench Press (Smith Machine)
2
25 reps
-
4
Incline Bench Press (Smith Machine)
2
25 reps
-
5
Chest Fly (Machine)
2
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
2
10 reps
15 reps
-
-
2
Seated Dip (Machine)
3
12 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
5
Pec Deck (Machine)
2
2
15 reps
100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
1
2
15 reps
20 reps
-
-
2
Dumbbell Bench Pullover
1
2
15 reps
20 reps
-
-
3
Close Grip Bench Press (Smith Machine)
2
25 reps
-
4
Incline Bench Press (Smith Machine)
2
25 reps
-
5
Chest Fly (Machine)
2
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
2
10 reps
15 reps
-
-
2
Seated Dip (Machine)
3
12 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
5
Pec Deck (Machine)
2
2
15 reps
100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
1
2
15 reps
20 reps
-
-
2
Dumbbell Bench Pullover
1
2
15 reps
20 reps
-
-
3
Close Grip Bench Press (Smith Machine)
2
25 reps
-
4
Incline Bench Press (Smith Machine)
2
25 reps
-
5
Chest Fly (Machine)
2
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
3
5 reps
3 reps
-
-
2
Incline Bench Press (Smith Machine)
3
2
5 reps
3 reps
-
-
3
Chest Fly (Machine)
1
1
1
1
1
10 reps
20 reps
30 reps
40 reps
50 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
2
10 reps
15 reps
-
-
2
Seated Dip (Machine)
3
12 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
5
Pec Deck (Machine)
2
2
15 reps
100 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
1
2
15 reps
20 reps
-
-
2
Dumbbell Bench Pullover
1
2
15 reps
20 reps
-
-
3
Close Grip Bench Press (Smith Machine)
2
25 reps
-
4
Incline Bench Press (Smith Machine)
2
25 reps
-
5
Chest Fly (Machine)
2
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
1
2
10 reps
15 reps
-
-
2
Seated Dip (Machine)
3
12 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Close Grip Bench Press (Smith Machine)
3
8 reps
-
5
Pec Deck (Machine)
2
2
15 reps
100 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Shrug (Dumbbell)
2
2
12 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Single Arm Iso Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown (Single Arm)
3
20 reps
-
4
Seated Wide-Grip Row (Cable)
4
15 reps
-
5
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Shrug (Dumbbell)
2
2
12 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Single Arm Iso Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown (Single Arm)
3
20 reps
-
4
Seated Wide-Grip Row (Cable)
4
15 reps
-
5
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Shrug (Dumbbell)
2
2
12 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Single Arm Iso Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown (Single Arm)
3
20 reps
-
4
Seated Wide-Grip Row (Cable)
4
15 reps
-
5
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Shrug (Dumbbell)
2
2
12 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Single Arm Iso Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown (Single Arm)
3
20 reps
-
4
Seated Wide-Grip Row (Cable)
4
15 reps
-
5
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
8 reps
-
-
2
Lat Pulldown (Close Grip)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Shrug (Dumbbell)
2
2
20 reps
10 reps
-
-
4
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Shrug (Dumbbell)
2
2
12 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Single Arm Iso Row
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown (Single Arm)
3
20 reps
-
4
Seated Wide-Grip Row (Cable)
4
15 reps
-
5
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Shrug (Dumbbell)
2
2
12 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Walk
1
-
Week 1
1 / 12 Weeks
Day 1
1
Safety Bar Squat2 Sets
1 Set
3 Reps
5 Reps
-
-
2
Leg Extension2 Sets
1 Set
10 Reps
15 Reps
-
-
3
Leg Curl2 Sets
1 Set
10 Reps
15 Reps
-
-
4
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
5
Standing Calf Raise3 Sets
10 Reps
-
6
Walk1 Set
-
Day 2
1
Seated Military Press (Barbell)2 Sets
1 Set
10 Reps
15 Reps
-
-
2
Lateral Raise (Dumbbell)2 Sets
1 Set
15 Reps
20 Reps
-
-
3
Front Raise2 Sets
1 Set
15 Reps
20 Reps
-
-
4
Upright Row (Barbell)3 Sets
12 Reps
-
5
Walk1 Set
-
Day 3
1
Alternating Dumbbell Curl4 Sets
12 Reps
-
2
Skull Crusher2 Sets
2 Sets
10 Reps
15 Reps
-
-
3
Hammer Curl3 Sets
12 Reps
-
4
V-Handle Tricep Pushdown (Cable)2 Sets
1 Set
15 Reps
20 Reps
-
-
5
Bicep Curl (Machine)2 Sets
2 Sets
15 Reps
20 Reps
-
-
6
Dip (Weighted)2 Sets
8 Reps
-
7
2km Row1 Set
-
Day 4
1
Cable Crossover1 Set
2 Sets
10 Reps
15 Reps
-
-
2
Seated Dip (Machine)3 Sets
12 Reps
-
3
Incline Bench Press (Smith Machine)3 Sets
8 Reps
-
4
Close Grip Bench Press (Smith Machine)3 Sets
8 Reps
-
5
Pec Deck (Machine)2 Sets
2 Sets
15 Reps
100 Reps
-
-
Day 5
1
Lat Pulldown3 Sets
10 Reps
-
2
Lat Pulldown (Close Grip)3 Sets
10 Reps
-
3
Shrug (Dumbbell)2 Sets
2 Sets
12 Reps
15 Reps
-
-
4
Seated Wide-Grip Row (Cable)3 Sets
10 Reps
-
5
Pull-Up (Bodyweight)2 Sets
8 Reps
-
6
Walk1 Set
-