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BoostcampPNG

JP Fall 2024

by John P.
1 athletes joined

Program Description

Created by John Paulson

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 29, 2024 11:01
  • Last Edited
    Sep 29, 2024 11:16
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Wide Grip Lat Pulldown
3
10 reps
-
9
Back Extension (Weighted)
3
20 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Upright Row (Barbell)
3
10 reps
-
8
Lat Pulldown (Neutral Grip)
3
10 reps
-
9
Back Extension (Weighted)
3
15 reps
-
10
Russian Twist (Dumbbell)
3
15 reps
-
11
Leg Press (45 Degrees)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Dumbbell Bench Pullover
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Seated Dip (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Wrist Curls
3
10 reps
-
8
Lat Pulldown
3
10 reps
-
9
Abs Crunch (Machine)
3
15 reps
-
10
Leg Curl
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Calf Raise (Leg Press)
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Run
1 Set
15 mins
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Upright Row (Barbell)
3 Sets
10 Reps
-
8
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
9
Back Extension (Weighted)
3 Sets
20 Reps
-
10
Russian Twist (Dumbbell)
3 Sets
25 Reps
-
11
Leg Press (45 Degrees)
3 Sets
10 Reps
-
Day 2
1
Run
1 Set
15 mins
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
10 Reps
-
5
Seated Dip (Machine)
3 Sets
10 Reps
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
7
Wrist Curls
3 Sets
10 Reps
-
8
Lat Pulldown
3 Sets
10 Reps
-
9
Abs Crunch (Machine)
3 Sets
15 Reps
-
10
Leg Curl
3 Sets
10 Reps
-
11
Leg Extension
3 Sets
10 Reps
-
12
Calf Raise (Leg Press)
3 Sets
10 Reps
-
Day 3
1
Run
1 Set
15 mins
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Upright Row (Barbell)
3 Sets
10 Reps
-
8
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
9
Back Extension (Weighted)
3 Sets
15 Reps
-
10
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
11
Leg Press (45 Degrees)
3 Sets
10 Reps
-
Day 4
1
Run
1 Set
15 mins
-
2
Decline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
10 Reps
-
5
Seated Dip (Machine)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
7
Wrist Curls
3 Sets
10 Reps
-
8
Lat Pulldown
3 Sets
10 Reps
-
9
Abs Crunch (Machine)
3 Sets
15 Reps
-
10
Leg Curl
3 Sets
10 Reps
-
11
Leg Extension
3 Sets
10 Reps
-
12
Calf Raise (Leg Press)
3 Sets
10 Reps
-