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BoostcampPNG

Cut Phase 1

by 安家慶
5.0
(1 rating)

Program Description

Slowly lose fat not trying to rush things.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 02, 2024 06:45
  • Last Edited
    Dec 02, 2024 12:50
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
8-15 reps
-
2
Forearm Internal Rotation
1
8-16 reps
-
3
Forearm Raise
1
6-15 reps
-
4
Abs Crunch (Weighted)
2
10-20 reps
-
5
Hanging Leg Raise
2
10-20 reps
-
6
Side Plank
2
1-2 mins
-
7
Romanian Deadlift (Barbell)
2
8-10 reps
-
8
Leg Extension
2
10-20 reps
-
9
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
10
Back Extension (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
8-15 reps
80%
2
Forearm Internal Rotation
1
8-16 reps
80%
3
Forearm Raise
1
6-15 reps
80%
4
Abs Crunch (Weighted)
2
10-20 reps
70%
5
Hanging Leg Raise
2
10-20 reps
70%
6
Side Plank
2
1-2 mins
70%
7
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
90%
50%
8
Leg Extension
2
1
10-20 reps
10-20 reps
90%
50%
9
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
10
Back Extension (Weighted)
3
10-15 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
8-15 reps
80%
2
Forearm Internal Rotation
1
8-16 reps
80%
3
Forearm Raise
1
6-15 reps
80%
4
Abs Crunch (Weighted)
2
10-20 reps
70%
5
Hanging Leg Raise
2
10-20 reps
70%
6
Side Plank
2
1-2 mins
70%
7
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
90%
50%
8
Leg Extension
2
1
10-20 reps
10-20 reps
90%
50%
9
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
10
Back Extension (Weighted)
3
10-15 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
8-15 reps
80%
2
Forearm Internal Rotation
2
8-16 reps
80%
3
Forearm Raise
2
6-15 reps
80%
4
Abs Crunch (Weighted)
2
10-20 reps
70%
5
Hanging Leg Raise
2
10-20 reps
70%
6
Side Plank
2
1-2 mins
70%
7
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
90%
50%
8
Leg Extension
2
1
10-20 reps
10-20 reps
90%
50%
9
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
10
Back Extension (Weighted)
3
10-15 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
8-15 reps
80%
2
Forearm Internal Rotation
2
8-16 reps
80%
3
Forearm Raise
2
6-15 reps
80%
4
Abs Crunch (Weighted)
2
10-20 reps
70%
5
Hanging Leg Raise
2
10-20 reps
70%
6
Side Plank
2
1-2 mins
70%
7
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
90%
50%
8
Leg Extension
2
1
10-20 reps
10-20 reps
90%
50%
9
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
10
Back Extension (Weighted)
3
10-15 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Forearm Curl
2
8-15 reps
80%
2
Forearm Internal Rotation
2
8-16 reps
80%
3
Forearm Raise
2
6-15 reps
80%
4
Abs Crunch (Weighted)
2
10-20 reps
70%
5
Hanging Leg Raise
2
10-20 reps
70%
6
Side Plank
2
1-2 mins
70%
7
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
90%
50%
8
Leg Extension
2
1
10-20 reps
10-20 reps
90%
50%
9
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
10
Back Extension (Weighted)
3
10-15 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-20 reps
-
2
Tibialis Raise
2
10-30 reps
-
3
Lateral Raise (Dumbbell)
2
10-18 reps
-
4
Upright Row (Barbell)
2
12-16 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-15 reps
-
7
Chest Fly (Machine)
1
10-15 reps
-
8
Tricep Pushdown (Cable)
2
14-18 reps
-
9
JM Press
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-20 reps
80%
2
Tibialis Raise
2
10-30 reps
80%
3
Lateral Raise (Dumbbell)
2
10-18 reps
90%
4
Upright Row (Barbell)
2
12-16 reps
90%
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
6
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
90%
50%
7
Chest Fly (Machine)
1
10-15 reps
70%
8
Tricep Pushdown (Cable)
2
14-18 reps
90%
9
JM Press
2
10-15 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-20 reps
80%
2
Tibialis Raise
2
10-30 reps
80%
3
Lateral Raise (Dumbbell)
2
10-18 reps
90%
4
Upright Row (Barbell)
2
12-16 reps
90%
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
6
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
90%
50%
7
Chest Fly (Machine)
1
10-15 reps
70%
8
Tricep Pushdown (Cable)
2
14-18 reps
90%
9
JM Press
2
10-15 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
80%
2
Tibialis Raise
3
10-30 reps
80%
3
Lateral Raise (Dumbbell)
3
10-18 reps
90%
4
Upright Row (Barbell)
2
12-16 reps
90%
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
6
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
90%
50%
7
Chest Fly (Machine)
1
10-15 reps
70%
8
Tricep Pushdown (Cable)
3
14-18 reps
90%
9
JM Press
3
10-15 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
80%
2
Tibialis Raise
3
10-30 reps
80%
3
Lateral Raise (Dumbbell)
3
10-18 reps
90%
4
Upright Row (Barbell)
2
12-16 reps
90%
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
6
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
90%
50%
7
Chest Fly (Machine)
1
10-15 reps
70%
8
Tricep Pushdown (Cable)
3
14-18 reps
90%
9
JM Press
3
10-15 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
80%
2
Tibialis Raise
3
10-30 reps
80%
3
Lateral Raise (Dumbbell)
3
10-18 reps
90%
4
Upright Row (Barbell)
2
12-16 reps
90%
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
90%
50%
6
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
90%
50%
7
Chest Fly (Machine)
1
10-15 reps
70%
8
Tricep Pushdown (Cable)
3
14-18 reps
90%
9
JM Press
3
10-15 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-15 reps
-
2
Reverse Pec Deck
1
12-16 reps
-
3
Abs Crunch (Weighted)
2
10-20 reps
-
4
Side Plank
2
1-2 mins
50%
5
Hanging Leg Raise
2
10-20 reps
50%
6
Face Pull
1
12-16 reps
70%
7
Rear Delt Fly (Cable)
2
12-18 reps
70%
8
Reverse Pec Deck
1
10-18 reps
70%
9
Bent Over Row (Barbell)
2
10-15 reps
70%
10
Straight Arm Pulldown
2
14-18 reps
70%
11
Shrug (Dumbbell)
1
15-20 reps
70%
12
Preacher Curl (Dumbbell)
2
14-16 reps
60%
13
Bicep Curl (Barbell)
2
8-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-15 reps
90%
2
Abs Crunch (Weighted)
2
10-20 reps
70%
3
Side Plank
2
1-2 mins
70%
4
Face Pull
1
12-16 reps
70%
5
Hanging Leg Raise
2
10-20 reps
70%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Reverse Pec Deck
1
12-16 reps
90%
8
Reverse Pec Deck
1
10-18 reps
70%
9
Bent Over Row (Barbell)
3
10-15 reps
70%
10
Straight Arm Pulldown
3
14-18 reps
70%
11
Shrug (Dumbbell)
2
15-20 reps
70%
12
Preacher Curl (Dumbbell)
2
14-16 reps
60%
13
Bicep Curl (Barbell)
2
8-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-15 reps
90%
2
Abs Crunch (Weighted)
2
10-20 reps
70%
3
Hanging Leg Raise
2
10-20 reps
70%
4
Side Plank
2
1-2 mins
70%
5
Face Pull
1
12-16 reps
70%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Bent Over Row (Barbell)
3
10-15 reps
70%
9
Straight Arm Pulldown
3
14-18 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Preacher Curl (Dumbbell)
2
14-16 reps
60%
12
Bicep Curl (Barbell)
2
8-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-15 reps
90%
2
Hanging Leg Raise
2
10-20 reps
70%
3
Abs Crunch (Weighted)
2
10-20 reps
70%
4
Side Plank
2
1-2 mins
70%
5
Face Pull
2
12-16 reps
70%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Bent Over Row (Barbell)
3
10-15 reps
70%
9
Straight Arm Pulldown
3
14-18 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Preacher Curl (Dumbbell)
3
14-16 reps
60%
12
Bicep Curl (Barbell)
3
8-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-15 reps
90%
2
Hanging Leg Raise
2
10-20 reps
70%
3
Abs Crunch (Weighted)
2
10-20 reps
70%
4
Side Plank
2
1-2 mins
70%
5
Face Pull
2
12-16 reps
70%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Bent Over Row (Barbell)
3
10-15 reps
70%
9
Straight Arm Pulldown
3
14-18 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Preacher Curl (Dumbbell)
3
14-16 reps
60%
12
Bicep Curl (Barbell)
3
8-12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-15 reps
90%
2
Hanging Leg Raise
2
10-20 reps
70%
3
Abs Crunch (Weighted)
2
10-20 reps
70%
4
Side Plank
2
1-2 mins
70%
5
Face Pull
2
12-16 reps
70%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Bent Over Row (Barbell)
3
10-15 reps
70%
9
Straight Arm Pulldown
3
14-18 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Preacher Curl (Dumbbell)
3
14-16 reps
60%
12
Bicep Curl (Barbell)
3
8-12 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-12 reps
60%
2
Forearm External Rotation
1
8-16 reps
50%
3
Forearm Raise
1
6-15 reps
60%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Side Plank
2
1-2 mins
50%
6
Abs Crunch (Weighted)
2
10-20 reps
50%
7
Leg Curl
2
10-20 reps
70%
8
Platz Squat
2
8-12 reps
70%
9
Hack Squat
2
10-12 reps
70%
10
Sissy Squat (Weighted)
3
10-15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-12 reps
60%
2
Forearm External Rotation
1
8-16 reps
50%
3
Forearm Raise
1
6-15 reps
60%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Abs Crunch (Weighted)
2
10-20 reps
50%
6
Side Plank
2
1-2 mins
50%
7
Leg Curl
3
10-20 reps
70%
8
Platz Squat
3
8-12 reps
70%
9
Hack Squat
2
10-12 reps
70%
10
Sissy Squat (Weighted)
3
10-15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-12 reps
60%
2
Forearm External Rotation
1
8-16 reps
50%
3
Forearm Raise
1
6-15 reps
60%
4
Side Plank
2
1-2 mins
50%
5
Abs Crunch (Weighted)
2
10-20 reps
50%
6
Hanging Leg Raise
2
10-20 reps
50%
7
Leg Curl
3
10-20 reps
70%
8
Platz Squat
3
8-12 reps
70%
9
Hack Squat
2
10-12 reps
70%
10
Sissy Squat (Weighted)
3
10-15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-12 reps
60%
2
Forearm External Rotation
2
8-16 reps
50%
3
Forearm Raise
2
6-15 reps
60%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Abs Crunch (Weighted)
2
10-20 reps
50%
6
Side Plank
2
1-2 mins
50%
7
Leg Curl
3
10-20 reps
70%
8
Platz Squat
3
8-12 reps
70%
9
Hack Squat
2
10-12 reps
70%
10
Sissy Squat (Weighted)
3
10-15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-12 reps
60%
2
Forearm External Rotation
2
8-16 reps
50%
3
Forearm Raise
2
6-15 reps
60%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Abs Crunch (Weighted)
2
10-20 reps
50%
6
Side Plank
2
1-2 mins
50%
7
Leg Curl
3
10-20 reps
70%
8
Platz Squat
3
8-12 reps
70%
9
Hack Squat
2
10-12 reps
70%
10
Sissy Squat (Weighted)
3
10-15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
8-12 reps
60%
2
Forearm External Rotation
2
8-16 reps
50%
3
Forearm Raise
2
6-15 reps
60%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Abs Crunch (Weighted)
2
10-20 reps
50%
6
Side Plank
2
1-2 mins
50%
7
Leg Curl
3
10-20 reps
70%
8
Platz Squat
3
8-12 reps
70%
9
Hack Squat
2
10-12 reps
70%
10
Sissy Squat (Weighted)
3
10-15 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-20 reps
60%
2
Tibialis Raise
2
10-30 reps
80%
3
Lateral Raise (Dumbbell)
2
10-18 reps
70%
4
Upright Row (Barbell)
2
12-16 reps
70%
5
Incline Chest Press (Machine)
2
8-12 reps
70%
6
Dip (Bodyweight)
2
10-15 reps
70%
7
Chest Fly (Machine)
1
10-15 reps
60%
8
Overhead Extension (Dumbbell)
2
8-12 reps
70%
9
Tricep Pushdown (Cable)
2
14-18 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-20 reps
60%
2
Tibialis Raise
2
10-30 reps
80%
3
Lateral Raise (Dumbbell)
2
10-18 reps
70%
4
Upright Row (Barbell)
2
12-16 reps
70%
5
Incline Chest Press (Machine)
3
8-12 reps
70%
6
Dip (Bodyweight)
3
10-15 reps
70%
7
Chest Fly (Machine)
1
10-15 reps
60%
8
Overhead Extension (Dumbbell)
2
8-12 reps
70%
9
Tricep Pushdown (Cable)
2
14-18 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10-20 reps
60%
2
Tibialis Raise
2
10-30 reps
80%
3
Lateral Raise (Dumbbell)
2
10-18 reps
70%
4
Upright Row (Barbell)
2
12-16 reps
70%
5
Incline Chest Press (Machine)
3
8-12 reps
70%
6
Dip (Bodyweight)
3
10-15 reps
70%
7
Chest Fly (Machine)
1
10-15 reps
60%
8
Overhead Extension (Dumbbell)
2
8-12 reps
70%
9
Tricep Pushdown (Cable)
2
14-18 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
60%
2
Tibialis Raise
3
10-30 reps
80%
3
Lateral Raise (Dumbbell)
3
10-18 reps
70%
4
Upright Row (Barbell)
2
12-16 reps
70%
5
Incline Chest Press (Machine)
3
8-12 reps
70%
6
Dip (Bodyweight)
3
10-15 reps
70%
7
Chest Fly (Machine)
1
10-15 reps
60%
8
Overhead Extension (Dumbbell)
3
8-12 reps
70%
9
Tricep Pushdown (Cable)
3
14-18 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
60%
2
Tibialis Raise
3
10-30 reps
80%
3
Lateral Raise (Dumbbell)
3
10-18 reps
70%
4
Upright Row (Barbell)
2
12-16 reps
70%
5
Incline Chest Press (Machine)
3
8-12 reps
70%
6
Dip (Bodyweight)
3
10-15 reps
70%
7
Chest Fly (Machine)
1
10-15 reps
60%
8
Overhead Extension (Dumbbell)
3
8-12 reps
70%
9
Tricep Pushdown (Cable)
3
14-18 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-20 reps
60%
2
Tibialis Raise
3
10-30 reps
80%
3
Lateral Raise (Dumbbell)
3
10-18 reps
70%
4
Upright Row (Barbell)
2
12-16 reps
70%
5
Incline Chest Press (Machine)
3
8-12 reps
70%
6
Dip (Bodyweight)
3
10-15 reps
70%
7
Chest Fly (Machine)
1
10-15 reps
60%
8
Overhead Extension (Dumbbell)
3
8-12 reps
70%
9
Tricep Pushdown (Cable)
3
14-18 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-20 reps
50%
3
Abs Crunch (Weighted)
2
10-20 reps
50%
4
Side Plank
2
1-2 mins
50%
5
Rear Delt Fly (Cable)
2
12-18 reps
70%
6
Reverse Pec Deck
1
10-18 reps
70%
7
Face Pull
1
12-16 reps
70%
8
Pull-Up (Bodyweight)
2
10-20 reps
70%
9
Pull-Up (Assisted)
1
10-20 reps
70%
10
Shrug (Dumbbell)
1
15-20 reps
70%
11
One Arm Bent Over Row
2
10-15 reps
70%
12
Hammer Curl
2
8-12 reps
70%
13
Preacher Curl (Dumbbell)
2
14-16 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-20 reps
50%
3
Side Plank
2
1-2 mins
50%
4
Abs Crunch (Weighted)
2
10-20 reps
50%
5
Face Pull
1
12-16 reps
70%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Pull-Up (Bodyweight)
2
10-20 reps
70%
8
Reverse Pec Deck
1
10-18 reps
70%
9
Pull-Up (Assisted)
2
10-20 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Hammer Curl
2
8-12 reps
70%
12
One Arm Bent Over Row
3
10-15 reps
70%
13
Preacher Curl (Dumbbell)
2
14-16 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
10-15 reps
-
2
Abs Crunch (Weighted)
2
10-20 reps
50%
3
Hanging Leg Raise
2
10-20 reps
50%
4
Face Pull
1
12-16 reps
70%
5
Side Plank
2
1-2 mins
50%
6
Rear Delt Fly (Cable)
2
12-18 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Pull-Up (Bodyweight)
2
10-20 reps
70%
9
Pull-Up (Assisted)
2
10-20 reps
70%
10
One Arm Bent Over Row
3
10-15 reps
70%
11
Hammer Curl
2
8-12 reps
70%
12
Shrug (Dumbbell)
2
15-20 reps
70%
13
Preacher Curl (Dumbbell)
2
14-16 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-15 reps
-
2
Abs Crunch (Weighted)
2
10-20 reps
50%
3
Side Plank
2
1-2 mins
50%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Rear Delt Fly (Cable)
2
12-18 reps
70%
6
Face Pull
2
12-16 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Pull-Up (Bodyweight)
2
10-20 reps
70%
9
One Arm Bent Over Row
3
10-15 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Pull-Up (Assisted)
2
10-20 reps
70%
12
Hammer Curl
3
8-12 reps
70%
13
Preacher Curl (Dumbbell)
3
14-16 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-15 reps
-
2
Abs Crunch (Weighted)
2
10-20 reps
50%
3
Side Plank
2
1-2 mins
50%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Rear Delt Fly (Cable)
2
12-18 reps
70%
6
Face Pull
2
12-16 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Pull-Up (Bodyweight)
2
10-20 reps
70%
9
One Arm Bent Over Row
3
10-15 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Pull-Up (Assisted)
2
10-20 reps
70%
12
Hammer Curl
3
8-12 reps
70%
13
Preacher Curl (Dumbbell)
3
14-16 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-15 reps
-
2
Abs Crunch (Weighted)
2
10-20 reps
50%
3
Side Plank
2
1-2 mins
50%
4
Hanging Leg Raise
2
10-20 reps
50%
5
Rear Delt Fly (Cable)
2
12-18 reps
70%
6
Face Pull
2
12-16 reps
70%
7
Reverse Pec Deck
1
10-18 reps
70%
8
Pull-Up (Bodyweight)
2
10-20 reps
70%
9
One Arm Bent Over Row
3
10-15 reps
70%
10
Shrug (Dumbbell)
2
15-20 reps
70%
11
Pull-Up (Assisted)
2
10-20 reps
70%
12
Hammer Curl
3
8-12 reps
70%
13
Preacher Curl (Dumbbell)
3
14-16 reps
70%
Week 1
1 / 6 Weeks
Day 1
1
Forearm Curl
2 Sets
8-15 Reps
-
2
Forearm Internal Rotation
1 Set
8-16 Reps
-
3
Forearm Raise
1 Set
6-15 Reps
-
4
Abs Crunch (Weighted)
2 Sets
10-20 Reps
-
5
Hanging Leg Raise
2 Sets
10-20 Reps
-
6
Side Plank
2 Sets
1-2 mins
-
7
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
8
Leg Extension
2 Sets
10-20 Reps
-
9
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
-
10
Back Extension (Weighted)
2 Sets
10-15 Reps
-
Day 2
1
Standing Calf Raise
2 Sets
10-20 Reps
-
2
Tibialis Raise
2 Sets
10-30 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
10-18 Reps
-
4
Upright Row (Barbell)
2 Sets
12-16 Reps
-
5
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
6
Chest Press (Machine)
2 Sets
8-15 Reps
-
7
Chest Fly (Machine)
1 Set
10-15 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
14-18 Reps
-
9
JM Press
2 Sets
10-15 Reps
-
Day 3
1
Shoulder Press (Plate Loaded)
2 Sets
10-15 Reps
-
2
Reverse Pec Deck
1 Set
12-16 Reps
-
3
Abs Crunch (Weighted)
2 Sets
10-20 Reps
-
4
Side Plank
2 Sets
1-2 mins
50%
5
Hanging Leg Raise
2 Sets
10-20 Reps
50%
6
Face Pull
1 Set
12-16 Reps
70%
7
Rear Delt Fly (Cable)
2 Sets
12-18 Reps
70%
8
Reverse Pec Deck
1 Set
10-18 Reps
70%
9
Bent Over Row (Barbell)
2 Sets
10-15 Reps
70%
10
Straight Arm Pulldown
2 Sets
14-18 Reps
70%
11
Shrug (Dumbbell)
1 Set
15-20 Reps
70%
12
Preacher Curl (Dumbbell)
2 Sets
14-16 Reps
60%
13
Bicep Curl (Barbell)
2 Sets
8-12 Reps
60%
Day 4
1
Wrist Curls
2 Sets
8-12 Reps
60%
2
Forearm External Rotation
1 Set
8-16 Reps
50%
3
Forearm Raise
1 Set
6-15 Reps
60%
4
Hanging Leg Raise
2 Sets
10-20 Reps
50%
5
Side Plank
2 Sets
1-2 mins
50%
6
Abs Crunch (Weighted)
2 Sets
10-20 Reps
50%
7
Leg Curl
2 Sets
10-20 Reps
70%
8
Platz Squat
2 Sets
8-12 Reps
70%
9
Hack Squat
2 Sets
10-12 Reps
70%
10
Sissy Squat (Weighted)
3 Sets
10-15 Reps
50%
Day 5
1
Standing Calf Raise
2 Sets
10-20 Reps
60%
2
Tibialis Raise
2 Sets
10-30 Reps
80%
3
Lateral Raise (Dumbbell)
2 Sets
10-18 Reps
70%
4
Upright Row (Barbell)
2 Sets
12-16 Reps
70%
5
Incline Chest Press (Machine)
2 Sets
8-12 Reps
70%
6
Dip (Bodyweight)
2 Sets
10-15 Reps
70%
7
Chest Fly (Machine)
1 Set
10-15 Reps
60%
8
Overhead Extension (Dumbbell)
2 Sets
8-12 Reps
70%
9
Tricep Pushdown (Cable)
2 Sets
14-18 Reps
70%
Day 6
1
Shoulder Press (Plate Loaded)
2 Sets
10-15 Reps
-
2
Hanging Leg Raise
2 Sets
10-20 Reps
50%
3
Abs Crunch (Weighted)
2 Sets
10-20 Reps
50%
4
Side Plank
2 Sets
1-2 mins
50%
5
Rear Delt Fly (Cable)
2 Sets
12-18 Reps
70%
6
Reverse Pec Deck
1 Set
10-18 Reps
70%
7
Face Pull
1 Set
12-16 Reps
70%
8
Pull-Up (Bodyweight)
2 Sets
10-20 Reps
70%
9
Pull-Up (Assisted)
1 Set
10-20 Reps
70%
10
Shrug (Dumbbell)
1 Set
15-20 Reps
70%
11
One Arm Bent Over Row
2 Sets
10-15 Reps
70%
12
Hammer Curl
2 Sets
8-12 Reps
70%
13
Preacher Curl (Dumbbell)
2 Sets
14-16 Reps
70%