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BoostcampPNG

bodybuilding 4 day workout plan

by Harshdeep

Program Description

This is a begginer friendly program designed for more strength and achieving bigger muscles

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 12, 2024 11:36
  • Last Edited
    Dec 14, 2024 02:59
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
13 reps
-
5
Pull-Up (Assisted)
3
13 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
13 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
13 reps
-
5
Overhead Press (Machine)
3
13 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
13 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Behind-the-Neck Lat Pulldown
3
10 reps
-
8
Dumbbell Row
3
15 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
13 reps
-
2
Incline Bench Press (Dumbbell)
3
13 reps
-
3
Chest Fly (Machine)
3
13 reps
-
4
Tricep Extension (Machine)
3
10 reps
-
5
Overhead Press (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
3
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
9
Wrist Rotations
3
12 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Russian Twist (Dumbbell)
3
25 reps
-
12
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Week 1
1 / 16 Weeks
Day 3
1
Run
1 Set
10 mins
-
Day 6
1
Run
1 Set
10 mins
-
Day 7
1
Run
1 Set
10 mins
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
13 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
13 Reps
-
3
Chest Fly (Machine)
3 Sets
13 Reps
-
4
Tricep Extension (Machine)
3 Sets
10 Reps
-
5
Overhead Press (Machine)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
Wrist Curls
3 Sets
12 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
9
Wrist Rotations
3 Sets
12 Reps
-
10
Abs Crunch (Machine)
3 Sets
15 Reps
-
11
Russian Twist (Dumbbell)
3 Sets
25 Reps
-
12
Hanging Leg Raise
3 Sets
15 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
13 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
13 Reps
-
3
Chest Fly (Machine)
3 Sets
13 Reps
-
4
Tricep Extension (Machine)
3 Sets
13 Reps
-
5
Overhead Press (Machine)
3 Sets
13 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
Wrist Curls
3 Sets
13 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
9
Wrist Rotations
3 Sets
12 Reps
-
10
Abs Crunch (Machine)
3 Sets
15 Reps
-
11
Russian Twist (Dumbbell)
3 Sets
25 Reps
-
12
Hanging Leg Raise
3 Sets
15 Reps
-
Day 1
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
13 Reps
-
5
Pull-Up (Assisted)
3 Sets
13 Reps
-
6
Lat Pulldown
3 Sets
10 Reps
-
7
Behind-the-Neck Lat Pulldown
3 Sets
10 Reps
-
8
Dumbbell Row
3 Sets
13 Reps
-
9
Shrug (Dumbbell)
3 Sets
12 Reps
-
10
Bicep Curl (Machine)
3 Sets
10 Reps
-
11
Hammer Curl
3 Sets
10 Reps
-
12
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
6
Lat Pulldown
3 Sets
10 Reps
-
7
Behind-the-Neck Lat Pulldown
3 Sets
10 Reps
-
8
Dumbbell Row
3 Sets
15 Reps
-
9
Shrug (Dumbbell)
3 Sets
12 Reps
-
10
Bicep Curl (Machine)
3 Sets
10 Reps
-
11
Hammer Curl
3 Sets
10 Reps
-
12
Incline Curl (Dumbbell)
3 Sets
10 Reps
-