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BoostcampPNG

Full body kart

by Dilbar Khan
3 athletes joined

Program Description

This program make for There People Who finsh with balk ,and need a good fysik

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    150 minutes
  • Created
    Jan 12, 2024 09:37
  • Last Edited
    May 26, 2024 12:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
1
1
1
1
1
16 reps
16 reps
16 reps
16 reps
16 reps
30%
40%
50%
60%
70%
3
Decline Bench Press (Barbell)
1
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
18 reps
40%
50%
60%
70%
80%
40%
4
Push Up
5
12 reps
-
5
Dip (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
20%
30%
50%
70%
6
Bench Press (Close Grip)
3
1
1
12 reps
12 reps
12 reps
50%
80%
90%
7
Single Arm Tricep Extension (Cable)
4
8 reps
70%
8
Lying Tricep Extension (Barbell)
2
2
10 reps
10 reps
70%
50%
9
Ab Wheel
3
16 reps
-
10
Sit Up
1
1
1
22 reps
16 reps
18 reps
-
-
-
11
Hanging Leg Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
1
1
1
1
1
16 reps
16 reps
16 reps
16 reps
16 reps
30%
40%
50%
60%
70%
3
Decline Bench Press (Barbell)
1
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
18 reps
40%
50%
60%
70%
80%
40%
4
Push Up
5
12 reps
-
5
Dip (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
20%
30%
50%
70%
6
Bench Press (Close Grip)
3
1
1
12 reps
12 reps
12 reps
50%
80%
90%
7
Single Arm Tricep Extension (Cable)
4
8 reps
70%
8
Lying Tricep Extension (Barbell)
2
2
10 reps
10 reps
70%
50%
9
Ab Wheel
3
16 reps
-
10
Sit Up
1
1
1
22 reps
16 reps
18 reps
-
-
-
11
Hanging Leg Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
1
1
1
1
1
16 reps
16 reps
16 reps
16 reps
16 reps
30%
40%
50%
60%
70%
3
Decline Bench Press (Barbell)
1
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
18 reps
40%
50%
60%
70%
80%
40%
4
Push Up
5
12 reps
-
5
Dip (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
20%
30%
50%
70%
6
Bench Press (Close Grip)
3
1
1
12 reps
12 reps
12 reps
50%
80%
90%
7
Single Arm Tricep Extension (Cable)
4
8 reps
70%
8
Lying Tricep Extension (Barbell)
2
2
10 reps
10 reps
70%
50%
9
Ab Wheel
3
16 reps
-
10
Sit Up
1
1
1
22 reps
16 reps
18 reps
-
-
-
11
Hanging Leg Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
1
1
1
1
1
16 reps
16 reps
16 reps
16 reps
16 reps
30%
40%
50%
60%
70%
3
Decline Bench Press (Barbell)
1
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
18 reps
40%
50%
60%
70%
80%
40%
4
Push Up
5
12 reps
-
5
Dip (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
20%
30%
50%
70%
6
Bench Press (Close Grip)
3
1
1
12 reps
12 reps
12 reps
50%
80%
90%
7
Single Arm Tricep Extension (Cable)
4
8 reps
70%
8
Lying Tricep Extension (Barbell)
2
2
10 reps
10 reps
70%
50%
9
Ab Wheel
3
16 reps
-
10
Sit Up
1
1
1
22 reps
16 reps
18 reps
-
-
-
11
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
30%
3
Deadlift (Barbell)
2
1
1
6 reps
8 reps
10 reps
65%
50%
30%
4
Face Pull
1
1
1
1
12 reps
16 reps
22 reps
18 reps
50%
50%
60%
80%
5
Bent Over Row (Barbell)
3
1
12 reps
16 reps
50%
60%
6
Lat Pulldown
1
1
1
1
1
12 reps
16 reps
22 reps
16 reps
12 reps
50%
60%
70%
80%
90%
7
T-Bar Row
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
10%
20%
30%
40%
70%
8
Hanging Leg Raise
4
10 reps
-
9
Abs Crunch (Bodyweight)
4
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
11
Ab Wheel
4
12 reps
-
12
Plank
2
2
1
1 mins
2 mins
3 mins
-
-
-
13
Decline Crunch
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
30%
3
Deadlift (Barbell)
2
1
1
6 reps
8 reps
10 reps
65%
50%
30%
4
Face Pull
1
1
1
1
12 reps
16 reps
22 reps
18 reps
50%
50%
60%
80%
5
Bent Over Row (Barbell)
3
1
12 reps
16 reps
50%
60%
6
Lat Pulldown
1
1
1
1
1
12 reps
16 reps
22 reps
16 reps
12 reps
50%
60%
70%
80%
90%
7
T-Bar Row
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
10%
20%
30%
40%
70%
8
Hanging Leg Raise
4
10 reps
-
9
Abs Crunch (Bodyweight)
4
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
11
Ab Wheel
4
12 reps
-
12
Plank
2
2
1
1 mins
2 mins
3 mins
-
-
-
13
Decline Crunch
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
30%
3
Deadlift (Barbell)
2
1
1
6 reps
8 reps
10 reps
65%
50%
30%
4
Face Pull
1
1
1
1
12 reps
16 reps
22 reps
18 reps
50%
50%
60%
80%
5
Bent Over Row (Barbell)
3
1
12 reps
16 reps
50%
60%
6
Lat Pulldown
1
1
1
1
1
12 reps
16 reps
22 reps
16 reps
12 reps
50%
60%
70%
80%
90%
7
T-Bar Row
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
10%
20%
30%
40%
70%
8
Hanging Leg Raise
4
10 reps
-
9
Abs Crunch (Bodyweight)
4
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
11
Ab Wheel
4
12 reps
-
12
Plank
2
2
1
1 mins
2 mins
3 mins
-
-
-
13
Decline Crunch
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
30%
3
Deadlift (Barbell)
2
1
1
6 reps
8 reps
10 reps
65%
50%
30%
4
Face Pull
1
1
1
1
12 reps
16 reps
22 reps
18 reps
50%
50%
60%
80%
5
Bent Over Row (Barbell)
3
1
12 reps
16 reps
50%
60%
6
Lat Pulldown
1
1
1
1
1
12 reps
16 reps
22 reps
16 reps
12 reps
50%
60%
70%
80%
90%
7
T-Bar Row
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
10%
20%
30%
40%
70%
8
Hanging Leg Raise
4
10 reps
-
9
Abs Crunch (Bodyweight)
4
10 reps
-
10
Reverse Abs Crunch (Bodyweight)
4
10 reps
-
11
Ab Wheel
4
12 reps
-
12
Plank
2
2
1
1 mins
2 mins
3 mins
-
-
-
13
Decline Crunch
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
12 reps
12 reps
12 reps
12 reps
40%
40%
50%
60%
70%
2
Leg Press
1
1
1
1
1
20 reps
12 reps
12 reps
12 reps
26 reps
50%
60%
70%
80%
80%
3
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
20%
30%
40%
50%
4
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Seated Calf Raise
2
1
1
12 reps
12 reps
12 reps
50%
60%
70%
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 reps
-
8
Ab Wheel
3
10 reps
-
9
Plank
3
1 mins
-
10
Decline Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
12 reps
12 reps
12 reps
12 reps
40%
40%
50%
60%
70%
2
Leg Press
1
1
1
1
1
20 reps
12 reps
12 reps
12 reps
26 reps
50%
60%
70%
80%
80%
3
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
20%
30%
40%
50%
4
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Seated Calf Raise
2
1
1
12 reps
12 reps
12 reps
50%
60%
70%
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 reps
-
8
Ab Wheel
3
10 reps
-
9
Plank
3
1 mins
-
10
Decline Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
12 reps
12 reps
12 reps
12 reps
40%
40%
50%
60%
70%
2
Leg Press
1
1
1
1
1
20 reps
12 reps
12 reps
12 reps
26 reps
50%
60%
70%
80%
80%
3
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
20%
30%
40%
50%
4
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Seated Calf Raise
2
1
1
12 reps
12 reps
12 reps
50%
60%
70%
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 reps
-
8
Ab Wheel
3
10 reps
-
9
Plank
3
1 mins
-
10
Decline Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
12 reps
12 reps
12 reps
12 reps
40%
40%
50%
60%
70%
2
Leg Press
1
1
1
1
1
20 reps
12 reps
12 reps
12 reps
26 reps
50%
60%
70%
80%
80%
3
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
20%
30%
40%
50%
4
Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Seated Calf Raise
2
1
1
12 reps
12 reps
12 reps
50%
60%
70%
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 reps
-
8
Ab Wheel
3
10 reps
-
9
Plank
3
1 mins
-
10
Decline Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
20%
30%
40%
3
High Row
4
12 reps
50%
4
Face Pull
4
12 reps
-
5
Band Pull Apart
4
12 reps
-
6
Overhead Press (Barbell)
6
12 reps
-
7
Push Up
3
10 reps
-
8
Front Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
20%
30%
40%
3
High Row
4
12 reps
50%
4
Face Pull
4
12 reps
-
5
Band Pull Apart
4
12 reps
-
6
Overhead Press (Barbell)
6
12 reps
-
7
Push Up
3
10 reps
-
8
Front Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
20%
30%
40%
3
High Row
4
12 reps
50%
4
Face Pull
4
12 reps
-
5
Band Pull Apart
4
12 reps
-
6
Overhead Press (Barbell)
6
12 reps
-
7
Push Up
3
10 reps
-
8
Front Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
20%
30%
40%
3
High Row
4
12 reps
50%
4
Face Pull
4
12 reps
-
5
Band Pull Apart
4
12 reps
-
6
Overhead Press (Barbell)
6
12 reps
-
7
Push Up
3
10 reps
-
8
Front Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
40%
80%
2
Hammer Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
40%
50%
60%
70%
3
Bicep Curl (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
4
Concentration Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Bicep Curl (EZ Bar)
3
12 reps
40%
6
Seated Dumbbell Curl
4
12 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
4
12 reps
-
9
Bench Press (Close Grip)
3
10 reps
-
10
Dumbbell Bench Pullover
3
12 reps
-
11
Tricep Rope Push Down (Cable)
4
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
5
12 reps
-
13
Single Arm Tricep Extension (Cable)
6
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
40%
80%
2
Hammer Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
40%
50%
60%
70%
3
Bicep Curl (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
4
Concentration Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Bicep Curl (EZ Bar)
3
12 reps
40%
6
Seated Dumbbell Curl
4
12 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
4
12 reps
-
9
Bench Press (Close Grip)
3
10 reps
-
10
Dumbbell Bench Pullover
3
12 reps
-
11
Tricep Rope Push Down (Cable)
4
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
5
12 reps
-
13
Single Arm Tricep Extension (Cable)
6
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
40%
80%
2
Hammer Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
40%
50%
60%
70%
3
Bicep Curl (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
4
Concentration Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Bicep Curl (EZ Bar)
3
12 reps
40%
6
Seated Dumbbell Curl
4
12 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
4
12 reps
-
9
Bench Press (Close Grip)
3
10 reps
-
10
Dumbbell Bench Pullover
3
12 reps
-
11
Tricep Rope Push Down (Cable)
4
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
5
12 reps
-
13
Single Arm Tricep Extension (Cable)
6
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
40%
80%
2
Hammer Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
40%
50%
60%
70%
3
Bicep Curl (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
4
Concentration Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
30%
40%
50%
60%
5
Bicep Curl (EZ Bar)
3
12 reps
40%
6
Seated Dumbbell Curl
4
12 reps
-
7
Preacher Curl (Barbell)
3
12 reps
-
8
Incline Curl (Dumbbell)
4
12 reps
-
9
Bench Press (Close Grip)
3
10 reps
-
10
Dumbbell Bench Pullover
3
12 reps
-
11
Tricep Rope Push Down (Cable)
4
12 reps
-
12
V-Handle Tricep Pushdown (Cable)
5
12 reps
-
13
Single Arm Tricep Extension (Cable)
6
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
-
2
Abs Crunch (Bodyweight)
4
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
5
Plank
3
2 mins
-
6
Sit Up
3
12 reps
-
7
Ab Wheel
3
12 reps
-
8
Decline Crunch
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
-
2
Abs Crunch (Bodyweight)
4
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
5
Plank
3
2 mins
-
6
Sit Up
3
12 reps
-
7
Ab Wheel
3
12 reps
-
8
Decline Crunch
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
-
2
Abs Crunch (Bodyweight)
4
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
5
Plank
3
2 mins
-
6
Sit Up
3
12 reps
-
7
Ab Wheel
3
12 reps
-
8
Decline Crunch
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
-
2
Abs Crunch (Bodyweight)
4
12 reps
-
3
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
4
Hanging Leg Raise
4
12 reps
-
5
Plank
3
2 mins
-
6
Sit Up
3
12 reps
-
7
Ab Wheel
3
12 reps
-
8
Decline Crunch
3
12 reps
-
Week 1
1 / 4 Weeks
Day 4
1
Arnold Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
30%
40%
50%
60%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
20%
30%
40%
3
High Row
4 Sets
12 Reps
50%
4
Face Pull
4 Sets
12 Reps
-
5
Band Pull Apart
4 Sets
12 Reps
-
6
Overhead Press (Barbell)
6 Sets
12 Reps
-
7
Push Up
3 Sets
10 Reps
-
8
Front Raise
3 Sets
12 Reps
-
Day 1
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
16 Reps
16 Reps
30%
40%
50%
60%
70%
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
18 Reps
40%
50%
60%
70%
80%
40%
4
Push Up
5 Sets
12 Reps
-
5
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
20%
30%
50%
70%
6
Bench Press (Close Grip)
3 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
50%
80%
90%
7
Single Arm Tricep Extension (Cable)
4 Sets
8 Reps
70%
8
Lying Tricep Extension (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
70%
50%
9
Ab Wheel
3 Sets
16 Reps
-
10
Sit Up
1 Set
1 Set
1 Set
22 Reps
16 Reps
18 Reps
-
-
-
11
Hanging Leg Raise
3 Sets
8 Reps
-
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
30%
3
Deadlift (Barbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
10 Reps
65%
50%
30%
4
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
16 Reps
22 Reps
18 Reps
50%
50%
60%
80%
5
Bent Over Row (Barbell)
3 Sets
1 Set
12 Reps
16 Reps
50%
60%
6
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
16 Reps
22 Reps
16 Reps
12 Reps
50%
60%
70%
80%
90%
7
T-Bar Row
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
10%
20%
30%
40%
70%
8
Hanging Leg Raise
4 Sets
10 Reps
-
9
Abs Crunch (Bodyweight)
4 Sets
10 Reps
-
10
Reverse Abs Crunch (Bodyweight)
4 Sets
10 Reps
-
11
Ab Wheel
4 Sets
12 Reps
-
12
Plank
2 Sets
2 Sets
1 Set
1 mins
2 mins
3 mins
-
-
-
13
Decline Crunch
5 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
12 Reps
40%
40%
50%
60%
70%
2
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
12 Reps
26 Reps
50%
60%
70%
80%
80%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
20%
30%
40%
50%
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
30%
40%
50%
60%
5
Seated Calf Raise
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
50%
60%
70%
6
Hanging Leg Raise
3 Sets
10 Reps
-
7
Sit Up
3 Sets
10 Reps
-
8
Ab Wheel
3 Sets
10 Reps
-
9
Plank
3 Sets
1 mins
-
10
Decline Crunch
3 Sets
10 Reps
-
Day 5
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
40%
80%
2
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
40%
50%
60%
70%
3
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
30%
40%
50%
60%
4
Concentration Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
30%
40%
50%
60%
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
40%
6
Seated Dumbbell Curl
4 Sets
12 Reps
-
7
Preacher Curl (Barbell)
3 Sets
12 Reps
-
8
Incline Curl (Dumbbell)
4 Sets
12 Reps
-
9
Bench Press (Close Grip)
3 Sets
10 Reps
-
10
Dumbbell Bench Pullover
3 Sets
12 Reps
-
11
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
12
V-Handle Tricep Pushdown (Cable)
5 Sets
12 Reps
-
13
Single Arm Tricep Extension (Cable)
6 Sets
8 Reps
-
Day 6
1
Jog
1 Set
60 mins
-
2
Abs Crunch (Bodyweight)
4 Sets
12 Reps
-
3
Reverse Abs Crunch (Bodyweight)
4 Sets
12 Reps
-
4
Hanging Leg Raise
4 Sets
12 Reps
-
5
Plank
3 Sets
2 mins
-
6
Sit Up
3 Sets
12 Reps
-
7
Ab Wheel
3 Sets
12 Reps
-
8
Decline Crunch
3 Sets
12 Reps
-