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BoostcampPNG

Entrenamiento Semanal

by Miguel M.
2 athletes joined

Program Description

Entrenamiento general para todo el cuerpo.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    140 minutes
  • Created
    Nov 18, 2024 09:33
  • Last Edited
    Jan 05, 2025 07:45
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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
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
12 reps
10 reps
10 reps
6 reps
6 reps
50%
50%
65%
75%
80%
2
Leg Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
10 reps
50%
65%
75%
80%
4
Standing Calf Raise
1
2
2
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
5
Hip Adductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
6
Hip Abductor (Machine)
1
3
10-12 reps
10-12 reps
50%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
65%
75%
75%
4
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
5
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
8-10 reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3
12-15 reps
50%
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
3
10-12 reps
6-8 reps
50%
70%
2
Bicep Curl (Dumbbell)
1
3
10-12 reps
6-8 reps
50%
70%
3
Overhead Extension (Dumbbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
50%
60%
70%
5
Wrist Curls
4
15 reps
70%
6
Reverse Wrist Curl (Dumbbell)
4
15 reps
70%
7
Lateral Raise (Dumbbell)
4
10-12 reps
70%
8
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
50%
65%
75%
80%
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
8-10 Reps
50%
65%
75%
75%
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
8-10 Reps
50%
70%
80%
80%
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
8-10 Reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3 Sets
12-15 Reps
50%
7
Sit Up
4 Sets
20 Reps
-
8
Leg Raise (Captain's Chair)
4 Sets
20 Reps
-
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
50%
65%
75%
80%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
50%
65%
75%
80%
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
8-10 Reps
50%
65%
75%
75%
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
8-10 Reps
50%
70%
80%
80%
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
8-10 Reps
50%
70%
80%
80%
6
Deadlift (Barbell)
3 Sets
12-15 Reps
50%
7
Sit Up
4 Sets
20 Reps
-
8
Leg Raise (Captain's Chair)
4 Sets
20 Reps
-
Day 3
1
Hammer Curl
1 Set
3 Sets
10-12 Reps
6-8 Reps
50%
70%
2
Bicep Curl (Dumbbell)
1 Set
3 Sets
10-12 Reps
6-8 Reps
50%
70%
3
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
50%
60%
70%
5
Wrist Curls
4 Sets
15 Reps
70%
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
70%
7
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
70%
8
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
50%
65%
75%
80%
Day 6
1
Hammer Curl
1 Set
3 Sets
10-12 Reps
6-8 Reps
50%
70%
2
Bicep Curl (Dumbbell)
1 Set
3 Sets
10-12 Reps
6-8 Reps
50%
70%
3
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
50%
60%
70%
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
50%
60%
70%
5
Wrist Curls
4 Sets
15 Reps
70%
6
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
70%
7
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
70%
8
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
65%
70%
80%
9
Pull Apart (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
50%
65%
75%
80%
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
6 Reps
6 Reps
50%
50%
65%
75%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
50%
65%
75%
80%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
50%
65%
75%
80%
4
Standing Calf Raise
1 Set
2 Sets
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
50%
70%
80%
5
Hip Adductor (Machine)
1 Set
3 Sets
10-12 Reps
10-12 Reps
50%
70%
6
Hip Abductor (Machine)
1 Set
3 Sets
10-12 Reps
10-12 Reps
50%
70%
Day 4
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
6 Reps
6 Reps
50%
50%
65%
75%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
50%
65%
75%
80%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
50%
65%
75%
80%
4
Standing Calf Raise
1 Set
2 Sets
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
50%
70%
80%
5
Hip Adductor (Machine)
1 Set
3 Sets
10-12 Reps
10-12 Reps
50%
70%
6
Hip Abductor (Machine)
1 Set
3 Sets
10-12 Reps
10-12 Reps
50%
70%