logo
BoostcampPNG

Looking Good Handsome/Gorgeous

by Samantha A.
20 athletes joined

Program Description

Start to look good for your main piece. Or if you're single for your future piece with this 12-week program. Day 1: Legs (yes, you read that right) Day 2: Chest & Arms Day 3: Back & Shoulders Day 4: Rest Day 5: Legs (yes, Legs, again, it will be okay) Day 6: Chest & Arms Day 7: Back & Shoulders Tip: Perform all movements with FULL RANGE OF MOTION and SLOW & CONTROLLED

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 27, 2024 04:17
  • Last Edited
    Dec 01, 2024 05:51
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
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
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Platz Squat
2
8-10 reps
-
2B
Leg Extension
2
10-12 reps
-
3A
Good Morning
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Platz Squat
2
8-10 reps
-
2B
Leg Extension
2
10-12 reps
-
3A
Good Morning
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Platz Squat
2
8-10 reps
-
2B
Leg Extension
2
10-12 reps
-
3A
Good Morning
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Platz Squat
2
8-10 reps
-
2B
Leg Extension
2
10-12 reps
-
3A
Good Morning
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Platz Squat
2
8-10 reps
-
2B
Leg Extension
2
10-12 reps
-
3A
Good Morning
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Platz Squat
2
8-10 reps
-
2B
Leg Extension
2
10-12 reps
-
3A
Good Morning
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Platz Squat
2
8-10 reps
-
2B
Leg Extension
2
10-12 reps
-
3A
Good Morning
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Platz Squat
2
8-10 reps
-
2B
Leg Extension
2
10-12 reps
-
3A
Good Morning
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Platz Squat
2
8-10 reps
-
2B
Leg Extension
2
10-12 reps
-
3A
Good Morning
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Platz Squat
2
8-10 reps
-
2B
Leg Extension
2
10-12 reps
-
3A
Good Morning
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Platz Squat
2
8-10 reps
-
2B
Leg Extension
2
10-12 reps
-
3A
Good Morning
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Platz Squat
2
8-10 reps
-
2B
Leg Extension
2
10-12 reps
-
3A
Good Morning
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-10 reps
-
2B
Decline Bench Press (Barbell)
2
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3B
Decline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Chest Fly (Cable)
2
10-12 reps
-
4B
Dip
2
10-12 reps
-
5A
Drag Curls
2
10-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Monastery Tricep Extension
2
10-12 reps
-
7A
Pinwheel Curl
2
12-15 reps
-
7B
Finger Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-10 reps
-
2B
Decline Bench Press (Barbell)
2
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3B
Decline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Chest Fly (Cable)
2
10-12 reps
-
4B
Dip
2
10-12 reps
-
5A
Drag Curls
2
10-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Monastery Tricep Extension
1
1
10-12 reps
10-15 reps
-
-
7A
Pinwheel Curl
2
12-15 reps
-
7B
Finger Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-10 reps
-
2B
Decline Bench Press (Barbell)
2
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3B
Decline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Chest Fly (Cable)
2
10-12 reps
-
4B
Dip
2
10-12 reps
-
5A
Drag Curls
2
10-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Monastery Tricep Extension
1
1
10-12 reps
10-15 reps
-
-
7A
Pinwheel Curl
2
12-15 reps
-
7B
Finger Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-10 reps
-
2B
Decline Bench Press (Barbell)
2
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3B
Decline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Chest Fly (Cable)
2
10-12 reps
-
4B
Dip
2
10-12 reps
-
5A
Drag Curls
2
10-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Monastery Tricep Extension
1
1
10-12 reps
10-15 reps
-
-
7A
Pinwheel Curl
2
12-15 reps
-
7B
Finger Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-10 reps
-
2B
Decline Bench Press (Barbell)
2
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3B
Decline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Chest Fly (Cable)
2
10-12 reps
-
4B
Dip
2
10-12 reps
-
5A
Drag Curls
2
10-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Monastery Tricep Extension
1
1
10-12 reps
10-15 reps
-
-
7A
Pinwheel Curl
2
12-15 reps
-
7B
Finger Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-10 reps
-
2B
Decline Bench Press (Barbell)
2
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3B
Decline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Chest Fly (Cable)
2
10-12 reps
-
4B
Dip
2
10-12 reps
-
5A
Drag Curls
2
10-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Monastery Tricep Extension
1
1
10-12 reps
10-15 reps
-
-
7A
Pinwheel Curl
2
12-15 reps
-
7B
Finger Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-10 reps
-
2B
Decline Bench Press (Barbell)
2
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3B
Decline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Chest Fly (Cable)
2
10-12 reps
-
4B
Dip
2
10-12 reps
-
5A
Drag Curls
2
10-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Monastery Tricep Extension
1
1
10-12 reps
10-15 reps
-
-
7A
Pinwheel Curl
2
12-15 reps
-
7B
Finger Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-10 reps
-
2B
Decline Bench Press (Barbell)
2
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3B
Decline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Chest Fly (Cable)
2
10-12 reps
-
4B
Dip
2
10-12 reps
-
5A
Drag Curls
2
10-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Monastery Tricep Extension
1
1
10-12 reps
10-15 reps
-
-
7A
Pinwheel Curl
2
12-15 reps
-
7B
Finger Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-10 reps
-
2B
Decline Bench Press (Barbell)
2
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3B
Decline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Chest Fly (Cable)
2
10-12 reps
-
4B
Dip
2
10-12 reps
-
5A
Drag Curls
2
10-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Monastery Tricep Extension
1
1
10-12 reps
10-15 reps
-
-
7A
Pinwheel Curl
2
12-15 reps
-
7B
Finger Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-10 reps
-
2B
Decline Bench Press (Barbell)
2
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3B
Decline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Chest Fly (Cable)
2
10-12 reps
-
4B
Dip
2
10-12 reps
-
5A
Drag Curls
2
10-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Monastery Tricep Extension
1
1
10-12 reps
10-15 reps
-
-
7A
Pinwheel Curl
2
12-15 reps
-
7B
Finger Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-10 reps
-
2B
Decline Bench Press (Barbell)
2
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3B
Decline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Chest Fly (Cable)
2
10-12 reps
-
4B
Dip
2
10-12 reps
-
5A
Drag Curls
2
10-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Monastery Tricep Extension
1
1
10-12 reps
10-15 reps
-
-
7A
Pinwheel Curl
2
12-15 reps
-
7B
Finger Curls
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-10 reps
-
2B
Decline Bench Press (Barbell)
2
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3B
Decline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Chest Fly (Cable)
2
10-12 reps
-
4B
Dip
2
10-12 reps
-
5A
Drag Curls
2
10-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
10-12 reps
-
6B
Monastery Tricep Extension
1
1
10-12 reps
10-15 reps
-
-
7A
Pinwheel Curl
2
12-15 reps
-
7B
Finger Curls
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Belt Squat
2
8-10 reps
-
2B
Leg Press
2
8-10 reps
-
3A
Stiff Leg Deadlift
2
8-10 reps
-
3B
Low Cable Split Squat
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Belt Squat
2
8-10 reps
-
2B
Leg Press
2
8-10 reps
-
3A
Stiff Leg Deadlift
2
8-10 reps
-
3B
Low Cable Split Squat
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Belt Squat
2
8-10 reps
-
2B
Leg Press
2
8-10 reps
-
3A
Stiff Leg Deadlift
2
8-10 reps
-
3B
Low Cable Split Squat
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Belt Squat
2
8-10 reps
-
2B
Leg Press
2
8-10 reps
-
3A
Stiff Leg Deadlift
2
8-10 reps
-
3B
Low Cable Split Squat
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Belt Squat
2
8-10 reps
-
2B
Leg Press
2
8-10 reps
-
3A
Stiff Leg Deadlift
2
8-10 reps
-
3B
Low Cable Split Squat
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Belt Squat
2
8-10 reps
-
2B
Leg Press
2
8-10 reps
-
3A
Stiff Leg Deadlift
2
8-10 reps
-
3B
Low Cable Split Squat
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Belt Squat
2
8-10 reps
-
2B
Leg Press
2
8-10 reps
-
3A
Stiff Leg Deadlift
2
8-10 reps
-
3B
Low Cable Split Squat
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Belt Squat
2
8-10 reps
-
2B
Leg Press
2
8-10 reps
-
3A
Stiff Leg Deadlift
2
8-10 reps
-
3B
Low Cable Split Squat
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Belt Squat
2
8-10 reps
-
2B
Leg Press
2
8-10 reps
-
3A
Stiff Leg Deadlift
2
8-10 reps
-
3B
Low Cable Split Squat
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Belt Squat
2
8-10 reps
-
2B
Leg Press
2
8-10 reps
-
3A
Stiff Leg Deadlift
2
8-10 reps
-
3B
Low Cable Split Squat
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Belt Squat
2
8-10 reps
-
2B
Leg Press
2
8-10 reps
-
3A
Stiff Leg Deadlift
2
8-10 reps
-
3B
Low Cable Split Squat
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
12 reps
-
1B
Seated Calf Raise
3
12 reps
-
2A
Belt Squat
2
8-10 reps
-
2B
Leg Press
2
8-10 reps
-
3A
Stiff Leg Deadlift
2
8-10 reps
-
3B
Low Cable Split Squat
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Bench Press (Barbell)
2
8-10 reps
-
2B
Bench Press (Dumbbell)
2
10-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Chest Fly (Machine)
2
10-12 reps
-
4A
Bicep Curl (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-12 reps
-
5B
Tricep Extension (Cable)
2
10-12 reps
-
6A
Pinwheel Curl
2
12-15 reps
-
6B
Finger Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Bench Press (Barbell)
2
8-10 reps
-
2B
Bench Press (Dumbbell)
2
10-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Chest Fly (Machine)
2
10-12 reps
-
4A
Bicep Curl (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-12 reps
-
5B
Tricep Extension (Cable)
2
10-12 reps
-
6A
Pinwheel Curl
2
12-15 reps
-
6B
Finger Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Bench Press (Barbell)
2
8-10 reps
-
2B
Bench Press (Dumbbell)
2
10-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Chest Fly (Machine)
2
10-12 reps
-
4A
Bicep Curl (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-12 reps
-
5B
Tricep Extension (Cable)
2
10-12 reps
-
6A
Pinwheel Curl
2
12-15 reps
-
6B
Finger Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Bench Press (Barbell)
2
8-10 reps
-
2B
Bench Press (Dumbbell)
2
10-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Chest Fly (Machine)
2
10-12 reps
-
4A
Bicep Curl (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-12 reps
-
5B
Tricep Extension (Cable)
2
10-12 reps
-
6A
Pinwheel Curl
2
12-15 reps
-
6B
Finger Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Bench Press (Barbell)
2
8-10 reps
-
2B
Bench Press (Dumbbell)
2
10-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Chest Fly (Machine)
2
10-12 reps
-
4A
Bicep Curl (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-12 reps
-
5B
Tricep Extension (Cable)
2
10-12 reps
-
6A
Pinwheel Curl
2
12-15 reps
-
6B
Finger Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Bench Press (Barbell)
2
8-10 reps
-
2B
Bench Press (Dumbbell)
2
10-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Chest Fly (Machine)
2
10-12 reps
-
4A
Bicep Curl (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-12 reps
-
5B
Tricep Extension (Cable)
2
10-12 reps
-
6A
Pinwheel Curl
2
12-15 reps
-
6B
Finger Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Bench Press (Barbell)
2
8-10 reps
-
2B
Bench Press (Dumbbell)
2
10-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Chest Fly (Machine)
2
10-12 reps
-
4A
Bicep Curl (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-12 reps
-
5B
Tricep Extension (Cable)
2
10-12 reps
-
6A
Pinwheel Curl
2
12-15 reps
-
6B
Finger Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Bench Press (Barbell)
2
8-10 reps
-
2B
Bench Press (Dumbbell)
2
10-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Chest Fly (Machine)
2
10-12 reps
-
4A
Bicep Curl (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-12 reps
-
5B
Tricep Extension (Cable)
2
10-12 reps
-
6A
Pinwheel Curl
2
12-15 reps
-
6B
Finger Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Bench Press (Barbell)
2
8-10 reps
-
2B
Bench Press (Dumbbell)
2
10-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Chest Fly (Machine)
2
10-12 reps
-
4A
Bicep Curl (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-12 reps
-
5B
Tricep Extension (Cable)
2
10-12 reps
-
6A
Pinwheel Curl
2
12-15 reps
-
6B
Finger Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Bench Press (Barbell)
2
8-10 reps
-
2B
Bench Press (Dumbbell)
2
10-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Chest Fly (Machine)
2
10-12 reps
-
4A
Bicep Curl (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-12 reps
-
5B
Tricep Extension (Cable)
2
10-12 reps
-
6A
Pinwheel Curl
2
12-15 reps
-
6B
Finger Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Bench Press (Barbell)
2
8-10 reps
-
2B
Bench Press (Dumbbell)
2
10-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Chest Fly (Machine)
2
10-12 reps
-
4A
Bicep Curl (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-12 reps
-
5B
Tricep Extension (Cable)
2
10-12 reps
-
6A
Pinwheel Curl
2
12-15 reps
-
6B
Finger Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2A
Bench Press (Barbell)
2
8-10 reps
-
2B
Bench Press (Dumbbell)
2
10-12 reps
-
3A
Chest Press (Machine)
2
10-12 reps
-
3B
Chest Fly (Machine)
2
10-12 reps
-
4A
Bicep Curl (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5A
Bicep Curl (Dumbbell)
2
10-12 reps
-
5B
Tricep Extension (Cable)
2
10-12 reps
-
6A
Pinwheel Curl
2
12-15 reps
-
6B
Finger Curls
2
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
-
2
Deadlift (Barbell)
2
8-10 reps
-
3A
T-Bar Row
2
10-12 reps
-
3B
Pull-Up (Bodyweight)
2
10-12 reps
-
4A
Seated Row (Cable)
2
10-12 reps
-
4B
Lat Pulldown (Neutral Grip)
2
10-12 reps
-
5A
Rear Delt Row
2
10-12 reps
-
5B
Lying Rear Lateral Raise
2
10-12 reps
-
6A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
6B
AD Press
2
10-12 reps
-
7A
Lateral Raise (Dumbbell)
2
10-12 reps
-
7B
Lateral Raise (Cable)
2
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Standing Calf Raise
3 Sets
12 Reps
-
1B
Seated Calf Raise
3 Sets
12 Reps
-
2A
Platz Squat
2 Sets
8-10 Reps
-
2B
Leg Extension
2 Sets
10-12 Reps
-
3A
Good Morning
2 Sets
8-10 Reps
-
3B
Leg Curl
2 Sets
10-12 Reps
-
Day 4
1A
Standing Calf Raise
3 Sets
12 Reps
-
1B
Seated Calf Raise
3 Sets
12 Reps
-
2A
Belt Squat
2 Sets
8-10 Reps
-
2B
Leg Press
2 Sets
8-10 Reps
-
3A
Stiff Leg Deadlift
2 Sets
8-10 Reps
-
3B
Low Cable Split Squat
2 Sets
10-12 Reps
-
Day 5
1
Hanging Leg Raise
3 Sets
10-15 Reps
-
2A
Bench Press (Barbell)
2 Sets
8-10 Reps
-
2B
Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
3A
Chest Press (Machine)
2 Sets
10-12 Reps
-
3B
Chest Fly (Machine)
2 Sets
10-12 Reps
-
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
-
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
5A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-
5B
Tricep Extension (Cable)
2 Sets
10-12 Reps
-
6A
Pinwheel Curl
2 Sets
12-15 Reps
-
6B
Finger Curls
2 Sets
12-15 Reps
-
Day 6
1
Cable Crunch
3 Sets
10-12 Reps
-
2
Deadlift (Barbell)
2 Sets
8-10 Reps
-
3A
T-Bar Row
2 Sets
10-12 Reps
-
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
-
4A
Seated Row (Cable)
2 Sets
10-12 Reps
-
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
-
5A
Rear Delt Row
2 Sets
10-12 Reps
-
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
-
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
-
6B
AD Press
2 Sets
10-12 Reps
-
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
-
Day 3
1
Cable Crunch
3 Sets
10-12 Reps
-
2
Deadlift (Barbell)
2 Sets
8-10 Reps
-
3A
T-Bar Row
2 Sets
10-12 Reps
-
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
-
4A
Seated Row (Cable)
2 Sets
10-12 Reps
-
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
-
5A
Rear Delt Row
2 Sets
10-12 Reps
-
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
-
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
-
6B
AD Press
2 Sets
10-12 Reps
-
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
-
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
-
2A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
-
2B
Decline Bench Press (Barbell)
2 Sets
8-10 Reps
-
3A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
3B
Decline Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
4A
Chest Fly (Cable)
2 Sets
10-12 Reps
-
4B
Dip
2 Sets
10-12 Reps
-
5A
Drag Curls
2 Sets
10-12 Reps
-
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
-
6B
Monastery Tricep Extension
2 Sets
10-12 Reps
-
7A
Pinwheel Curl
2 Sets
12-15 Reps
-
7B
Finger Curls
2 Sets
12-15 Reps
-