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Ashish Personal Training Program

by Ashish Benn

Program Description

My first personal workout

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 11, 2024 07:49
  • Last Edited
    Aug 11, 2024 08:23
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
15 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Close Grip)
3
20 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Shrug (Trap Bar)
3
12 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Bicep Curl (Cable)
3
20 reps
-
9
V-Handle Tricep Pushdown (Cable)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Wrist Curl Cable
3
20 reps
-
12
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
-
2
Hack Squat
3
12 reps
-
3
Leg Extension
3
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Hyperextension
4
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Plank
2
-
10
Wrist Curl Cable
4
20 reps
-
11
Plate Pinch
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
-
2
Cable Crossover
3
15 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Pull-Up (Weighted)
4
10 reps
-
5
Single Arm High Row (Cable)
3
15 reps
-
6
Shoulder Press (Machine)
3
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
20 reps
-
8
Hammer Curl
3
8 reps
-
9
Preacher Curl (Dumbbell)
3
12 reps
-
10
French Press
3
10 reps
-
11
Tricep Extension (Machine)
3
15 reps
-
12
Abs-Roller
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Lunge (Barbell)
3
12 reps
-
3
Hamstring Curl
4
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Good Morning
3
12 reps
-
6
Pistol Squat
3
15 reps
-
7
Calf Raise (Bodyweight)
4
25 reps
-
8
Calf Raise (Leg Press)
4
20 reps
-
9
Farmer's Walk (Weighted)
2
-
10
Face Pull
3
15 reps
-
11
Abs Crunch (Machine)
3
25 reps
-
12
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Shoulder Press (Plate Loaded)
4
8 reps
-
3A
Push Up
3
20 reps
-
3B
Dip (Weighted)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
4
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lat Pulldown
4
15 reps
-
7
Shrug (Trap Bar)
4
12 reps
-
8
Cable Angled Shrug
3
12 reps
-
9
21s (EZ Bar)
4
-
10
Single Arm Pushdown
3
12 reps
-
11
Tricep Kickback
3
12 reps
-
12
Smith Machine Abs
4
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
15 Reps
-
2
Bent Over Row (Barbell)
3 Sets
12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
6
Shrug (Trap Bar)
3 Sets
12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
10 Reps
-
8
Bicep Curl (Cable)
3 Sets
20 Reps
-
9
V-Handle Tricep Pushdown (Cable)
4 Sets
20 Reps
-
10
Hanging Leg Raise
3 Sets
20 Reps
-
11
Wrist Curl Cable
3 Sets
20 Reps
-
12
Reverse Wrist Curl (Barbell)
3 Sets
20 Reps
-
Day 2
1
Squat (Smith Machine)
4 Sets
6 Reps
-
2
Hack Squat
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
20 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
6
Hyperextension
4 Sets
15 Reps
-
7
Calf Raise (Bodyweight)
4 Sets
25 Reps
-
8
Calf Raise (Leg Press)
4 Sets
20 Reps
-
9
Plank
2 Sets
-
10
Wrist Curl Cable
4 Sets
20 Reps
-
11
Plate Pinch
3 Sets
30 Reps
-
Day 3
1
Bench Press (Smith Machine)
4 Sets
8 Reps
-
2
Cable Crossover
3 Sets
15 Reps
-
3
Chest Fly (Machine)
3 Sets
15 Reps
-
4
Pull-Up (Weighted)
4 Sets
10 Reps
-
5
Single Arm High Row (Cable)
3 Sets
15 Reps
-
6
Shoulder Press (Machine)
3 Sets
15 Reps
-
7
Rear Delt Fly (Dumbbell)
4 Sets
20 Reps
-
8
Hammer Curl
3 Sets
8 Reps
-
9
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
10
French Press
3 Sets
10 Reps
-
11
Tricep Extension (Machine)
3 Sets
15 Reps
-
12
Abs-Roller
4 Sets
12 Reps
-
Day 4
1
Leg Press
4 Sets
10 Reps
-
2
Lunge (Barbell)
3 Sets
12 Reps
-
3
Hamstring Curl
4 Sets
15 Reps
-
4
Seated Hamstring Curl
3 Sets
15 Reps
-
5
Good Morning
3 Sets
12 Reps
-
6
Pistol Squat
3 Sets
15 Reps
-
7
Calf Raise (Bodyweight)
4 Sets
25 Reps
-
8
Calf Raise (Leg Press)
4 Sets
20 Reps
-
9
Farmer's Walk (Weighted)
2 Sets
-
10
Face Pull
3 Sets
15 Reps
-
11
Abs Crunch (Machine)
3 Sets
25 Reps
-
12
Dead Hang
1 Set
-
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Shoulder Press (Plate Loaded)
4 Sets
8 Reps
-
3A
Push Up
3 Sets
20 Reps
-
3B
Dip (Weighted)
3 Sets
10 Reps
-
4
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
6
Lat Pulldown
4 Sets
15 Reps
-
7
Shrug (Trap Bar)
4 Sets
12 Reps
-
8
Cable Angled Shrug
3 Sets
12 Reps
-
9
21s (EZ Bar)
4 Sets
-
10
Single Arm Pushdown
3 Sets
12 Reps
-
11
Tricep Kickback
3 Sets
12 Reps
-
12
Smith Machine Abs
4 Sets
12 Reps
-