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BoostcampPNG

Short Workouts

by JUD STEELE
1 athletes joined

Program Description

Sub 45 minute weightlifting workouts that can be doubled up with other workouts if needed.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 20, 2024 09:34
  • Last Edited
    Sep 26, 2024 08:37
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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
Incline Chest Press (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Floor Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Seated Dumbbell Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
2
Decline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Hammer Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Floor Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Seated Dumbbell Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
2
Decline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Hammer Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Floor Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Seated Dumbbell Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
2
Decline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Hammer Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Floor Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Seated Dumbbell Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
2
Decline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Hammer Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Floor Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Seated Dumbbell Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
2
Decline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Hammer Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Seated Dip (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Floor Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Seated Dumbbell Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
2
Decline Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Hammer Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Shrug (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Single Arm)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Shrug (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Shrug (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Single Arm)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Shrug (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Shrug (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Single Arm)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Shrug (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Shrug (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Single Arm)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Shrug (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Shrug (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Single Arm)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Shrug (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Shrug (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Arm Pulldown
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lat Pulldown (Single Arm)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Shrug (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Lunge (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2A
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2B
Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Lunge (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2A
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2B
Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Lunge (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2A
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2B
Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Lunge (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2A
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2B
Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Lunge (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2A
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2B
Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Lunge (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2A
Leg Extension
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2B
Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Straight Leg Calf Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Decline Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Abs Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Decline Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Abs Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Decline Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Abs Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Decline Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Abs Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Decline Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Abs Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Cable)
1
1
1
1
20 reps
10 reps
15 reps
6 reps
-
-
-
-
3
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Decline Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
3
Front Raise
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
6 reps
-
-
-
-
5
Abs Crunch (Weighted)
1
100 reps
-
6
Russian Twist (Dumbbell)
1
100 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
2
Seated Dip (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
3
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
5
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
3
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
4
Straight Arm Pulldown
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
3
Lunge (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
4
Straight Leg Calf Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
Day 4
1
Face Pull
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
10 Reps
15 Reps
6 Reps
-
-
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
6 Reps
-
-
-
-
5
Decline Crunch (Weighted)
1 Set
100 Reps
-
6
Russian Twist (Dumbbell)
1 Set
100 Reps
-