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BoostcampPNG

Become Cristiano

by Nitin S.
1 athletes joined

Program Description

I would recommend that you have a prior experience of weight training...one of the reason I designed this course is because I want to have a physique become like Cristiano Ronaldo...please note that I have taken inspiration from chatgpt to create this plan

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 18, 2024 02:07
  • Last Edited
    Oct 18, 2024 04:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Overhead Press (Barbell)
4
1
8-10 reps
-
-
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Chest Fly (Cable)
3
12 reps
-
7
Plank
3
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Bent Over Row (Barbell)
4
8-10 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Curl
3
10-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Bicycle Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Side Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Mountain Climber
3
0.5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Sumo Deadlift (Barbell)
3
8 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Cardio
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
-
2
Overhead Press (Barbell)
4 Sets
1 Set
8-10 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Skull Crusher
3 Sets
10 Reps
-
6
Chest Fly (Cable)
3 Sets
12 Reps
-
7
Plank
3 Sets
0.5-1 mins
-
8
Russian Twist (Dumbbell)
1 Set
20 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
-
2
Lat Pulldown
4 Sets
8-12 Reps
-
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
4
Walking Lunge
3 Sets
12 Reps
-
5
Leg Curl
3 Sets
10-12 Reps
-
6
Standing Calf Raise
4 Sets
15-20 Reps
-
7
Bicycle Crunch
3 Sets
20 Reps
-
Day 4
1
Cardio
1 Set
20-30 mins
-
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
2
Arnold Press
4 Sets
10 Reps
-
3
Dips Between Chairs
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Side Plank
3 Sets
0.5 mins
-
Day 6
1
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
-
2
T-Bar Row
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Preacher Curl (Barbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
6
Mountain Climber
3 Sets
0.5 mins
-
Day 7
1
Front Squat (Barbell)
4 Sets
8 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Sumo Deadlift (Barbell)
3 Sets
8 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-
6
Cardio
1 Set
20 mins
-