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BoostcampPNG

Beast v2

by Rhyce W.
1 athletes joined
5.0
(1 rating)

Program Description

To grow muscles and endurance

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 22, 2024 07:32
  • Last Edited
    Sep 09, 2024 02:18
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
15 reps
20 reps
RPE 6
RPE 6
RPE 6
2
Safety Bar Squat
2
1
1
3 reps
5 reps
10 reps
RPE 6
RPE 7.5
RPE 6
3
Leg Extension
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Leg Curl
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
5
Standing Calf Raise
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Sissy Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
2
Incline Chest Press (Machine)
1
3
20 reps
15 reps
RPE 6
RPE 8
3
Incline Chest Fly (Dumbbell)
3
20 reps
-
4
JM Press
3
15 reps
-
5
Larsen Press (Barbell)
2
2
3 reps
5 reps
-
-
6
Tricep Rope Push Down (Cable)
4
20 reps
-
7
Single Arm Pushdown
2
2
15 reps
20 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
20 reps
-
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
-
-
-
3
Front Raise
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Alternating Dumbbell Curl
1
1
1
8 reps
12 reps
15 reps
-
-
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Leg Extension
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Leg Curl
1
2
2
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
4
Single Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
Knee Raise (Captain's Chair)
3
10 reps
-
7
Russian Twist (Dumbbell)
2
20 reps
-
8
Lying Leg Raise
1
2
10 reps
15 reps
-
-
9
Ab Wheel
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
10 reps
12 reps
15 reps
-
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
20 reps
-
-
3
Chest Supported Row (Machine)
1
2
10 reps
20 reps
-
-
4
Upright Row (Barbell)
2
12 reps
-
5
Single Arm Iso Row
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@6
@6
@6
2
Safety Bar Squat
2 Sets
1 Set
1 Set
3 Reps
5 Reps
10 Reps
@6
@7.5
@6
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
-
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
-
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
6
Sissy Squat
3 Sets
10 Reps
-
Day 2
1
Chest Press (Machine)
1 Set
3 Sets
20 Reps
15 Reps
@6
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
20 Reps
15 Reps
@6
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
20 Reps
-
4
JM Press
3 Sets
15 Reps
-
5
Larsen Press (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
-
-
6
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
-
7
Single Arm Pushdown
2 Sets
2 Sets
15 Reps
20 Reps
-
-
Day 3
1
Shoulder Press (Plate Loaded)
3 Sets
20 Reps
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
-
-
-
3
Front Raise
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
-
-
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
-
-
-
6
Preacher Curl (Barbell)
3 Sets
12 Reps
-
7
Bicep Curl (Machine)
4 Sets
20 Reps
-
Day 4
1
Walk
1 Set
20 mins
-
2
Leg Extension
1 Set
2 Sets
2 Sets
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
-
-
-
-
3
Leg Curl
1 Set
2 Sets
2 Sets
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
-
-
-
-
4
Single Leg Press
3 Sets
8 Reps
-
5
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
6
Knee Raise (Captain's Chair)
3 Sets
10 Reps
-
7
Russian Twist (Dumbbell)
2 Sets
20 Reps
-
8
Lying Leg Raise
1 Set
2 Sets
10 Reps
15 Reps
-
-
9
Ab Wheel
3 Sets
10 Reps
-
Day 5
1
Lat Pulldown
1 Set
2 Sets
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
2
Lat Pulldown (Close Grip)
1 Set
2 Sets
10 Reps
20 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
2 Sets
10 Reps
20 Reps
-
-
4
Upright Row (Barbell)
2 Sets
12 Reps
-
5
Single Arm Iso Row
3 Sets
8 Reps
-