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Beginner Dhruv Program

by Dhruv Doshi

Program Description

My start

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 18, 2024 03:28
  • Last Edited
    Sep 26, 2024 11:23
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Single Arm Pushdown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 2
1
Chin-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 4
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Single Arm Pushdown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 5
1
Chin-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 6
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-