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BoostcampPNG

12 Weeks Bikini Comp Ready

by S M
20 athletes joined

Program Description

Taken from the website Muscle and Strength my own use: 12 Week program to get the body ready for bikini competition. Needs to be done in conjunction with proper nutrition. Aim for 30 to 45 minutes of cardio five times a week in addition to the exercises (stair machine, bike or treadmill 10% incline).

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 21, 2024 03:11
  • Last Edited
    Dec 24, 2024 08:51
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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
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Broomstick Twist
2
100 reps
-
7
Lying Knee Raise
3
20 reps
-
8
Abs Crunch (Bodyweight)
3
20 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Broomstick Twist
2
100 reps
-
7
Lying Knee Raise
3
20 reps
-
8
Abs Crunch (Bodyweight)
3
20 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Broomstick Twist
2
100 reps
-
7
Lying Knee Raise
3
20 reps
-
8
Abs Crunch (Bodyweight)
3
20 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Broomstick Twist
2
100 reps
-
7
Lying Knee Raise
3
20 reps
-
8
Abs Crunch (Bodyweight)
3
20 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Broomstick Twist
2
100 reps
-
7
Lying Knee Raise
3
20 reps
-
8
Abs Crunch (Bodyweight)
3
20 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Broomstick Twist
2
100 reps
-
7
Lying Knee Raise
3
20 reps
-
8
Abs Crunch (Bodyweight)
3
20 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Straight Bar Lat Extension
3
12 reps
-
5
Hyperextension
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Cardio 30-45min
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Cardio 30-45min
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
1
20 reps
-
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
30 reps
-
2
Lunge (Barbell)
3
20 reps
-
3
Leg Press
3
30 reps
-
4
Stiff Leg Deadlift
3
20 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Machine)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Machine)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Seated Military Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Machine)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Machine)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Seated Military Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Machine)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Behind-The-Neck Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Machine)
2
15 reps
-
5
Reverse Pec Deck
2
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
7
Front Raise
2
15 reps
-
8
Seated Military Press (Smith Machine)
2
15 reps
-
9
Cardio 30-45min
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
30 mins
-
2
Yoga
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
1
12 reps
-
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
1
12 reps
-
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
1
12 reps
-
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
1
12 reps
-
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
20 reps
-
2
Stiff Leg Deadlift
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Broomstick Twist
2
100 reps
-
10
Hanging Leg Raise
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio 30-45min
1
45 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Cardio 30-45min
1 Set
45 mins
-
Day 7
1
Cardio 30-45min
1 Set
45 mins
-
Day 5
1
Cardio 30-45min
1 Set
30 mins
-
2
Yoga
1 Set
20 mins
-
Day 3
1
Leg Extension
3 Sets
30 Reps
-
2
Lunge (Barbell)
3 Sets
20 Reps
-
3
Leg Press
3 Sets
30 Reps
-
4
Stiff Leg Deadlift
3 Sets
20 Reps
-
5
Standing Calf Raise
4 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
10 Reps
-
Day 1
1
Lat Pulldown
3 Sets
10 Reps
-
2
T-Bar Row
3 Sets
10 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
4
Straight Bar Lat Extension
3 Sets
12 Reps
-
5
Hyperextension
3 Sets
10 Reps
-
6
Broomstick Twist
2 Sets
100 Reps
-
7
Lying Knee Raise
3 Sets
20 Reps
-
8
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
9
Cardio 30-45min
1 Set
30 mins
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
5
Reverse Pec Deck
2 Sets
15 Reps
-
6
Lateral Raise (Cable)
2 Sets
15 Reps
-
7
Front Raise
2 Sets
15 Reps
-
8
Behind-The-Neck Press (Smith Machine)
2 Sets
15 Reps
-
9
Cardio 30-45min
1 Set
-
Day 6
1
Hyperextension
2 Sets
20 Reps
-
2
Stiff Leg Deadlift
3 Sets
12 Reps
-
3
Pullover (Dumbbell)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
9
Broomstick Twist
2 Sets
100 Reps
-
10
Hanging Leg Raise
3 Sets
20 Reps
-