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PPL X ARNOLD

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Program Description

The purpose of PPL x Arnold is to help individuals achieve muscle growth, strength, and symmetry through a balanced approach of heavy compound lifts and targeted isolation exercises. Designed to follow progressive overload, the program encourages consistent improvement in strength and muscle development, ensuring continuous gains while enhancing overall physique aesthetics. This program is ideal for intermediate to advanced lifters who aim to build a well-rounded, muscular body while maximizing their training intensity and progression.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 03, 2025 12:43
  • Last Edited
    Feb 03, 2025 01:14
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Cable Crossover
1
2
12 reps
15 reps
-
-
4
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
5
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
6
Skull Crusher (Barbell)
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
15 reps
-
2
Seated Row (Cable)
1
2
15 reps
12 reps
-
-
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
-
-
4
Reverse Pec Deck
1
2
15 reps
12 reps
-
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
12 reps
-
-
2
Leg Extension
1
2
15 reps
12 reps
-
-
3
Leg Curl
1
2
15 reps
12 reps
-
-
4
Leg Press
1
2
15 reps
12 reps
-
-
5
Walking Lunge
3
12 reps
-
6
Seated Calf Raise
1
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15 reps
12 reps
-
-
2
Underhand Lat Pulldown
1
2
15 reps
12 reps
-
-
3
Push Up
3
15 reps
-
4
Barbell Row
1
2
15 reps
12 reps
-
-
5
Dumbbell Row
2
1
12 reps
8 reps
-
-
6
Pec Fly (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
2
15 reps
12 reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Single Arm Overhead Tricep Extension
2
1
15 reps
12 reps
-
-
6
Hammer Curl
1
2
15 reps
12 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
AMRAP
-
2
Abs Crunch (Bodyweight)
1
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1
AMRAP
-
4
Lying Leg Raise
1
AMRAP
-
5
Plank
2
1 mins
-
6
Russian Twist
1
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Cable Crossover
1 Set
2 Sets
12 Reps
15 Reps
-
-
4
Lateral Raise (Machine)
1 Set
2 Sets
15 Reps
12 Reps
-
-
5
Tricep Rope Push Down (Cable)
1 Set
2 Sets
15 Reps
12 Reps
-
-
6
Skull Crusher (Barbell)
2 Sets
1 Set
15 Reps
12 Reps
-
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
15 Reps
-
2
Seated Row (Cable)
1 Set
2 Sets
15 Reps
12 Reps
-
-
3
Wide Grip Lat Pulldown
1 Set
2 Sets
15 Reps
12 Reps
-
-
4
Reverse Pec Deck
1 Set
2 Sets
15 Reps
12 Reps
-
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
15 Reps
-
Day 3
1
Hack Squat
1 Set
2 Sets
15 Reps
12 Reps
-
-
2
Leg Extension
1 Set
2 Sets
15 Reps
12 Reps
-
-
3
Leg Curl
1 Set
2 Sets
15 Reps
12 Reps
-
-
4
Leg Press
1 Set
2 Sets
15 Reps
12 Reps
-
-
5
Walking Lunge
3 Sets
12 Reps
-
6
Seated Calf Raise
1 Set
2 Sets
15 Reps
12 Reps
-
-
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
15 Reps
12 Reps
-
-
2
Underhand Lat Pulldown
1 Set
2 Sets
15 Reps
12 Reps
-
-
3
Push Up
3 Sets
15 Reps
-
4
Barbell Row
1 Set
2 Sets
15 Reps
12 Reps
-
-
5
Dumbbell Row
2 Sets
1 Set
12 Reps
8 Reps
-
-
6
Pec Fly (Dumbbell)
3 Sets
15 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
2
Lateral Raise (Machine)
1 Set
2 Sets
15 Reps
12 Reps
-
-
3
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
12 Reps
-
-
4
Alternating Dumbbell Curl
3 Sets
12 Reps
-
5
Single Arm Overhead Tricep Extension
2 Sets
1 Set
15 Reps
12 Reps
-
-
6
Hammer Curl
1 Set
2 Sets
15 Reps
12 Reps
-
-
Day 6
1
Abs Crunch (Machine)
1 Set
AMRAP
-
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
-
3
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
-
4
Lying Leg Raise
1 Set
AMRAP
-
5
Plank
2 Sets
1 mins
-
6
Russian Twist
1 Set
AMRAP
-