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BoostcampPNG

PPLPP

by Harshdeep
1 athletes joined

Program Description

This is a begginer to advanced friendly program designed for more strength and achieving bigger muscles aka hypertrophy

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2024 12:47
  • Last Edited
    Nov 24, 2024 06:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 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 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Overhead Press (Machine)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Seated Dip (Machine)
3
8 reps
-
8
Abs Crunch (Machine)
3
8 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Russian Twist (Dumbbell)
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Behind-the-Neck Lat Pulldown
3
8 reps
-
4
Dumbbell Row
3
6 reps
-
5
Bicep Curl (Machine)
3
8 reps
-
6
Bicep Curl (EZ Bar)
3
6 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Rotations
3
12 reps
-
9
Wrist Curls
3
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6 reps
-
2
Leg Extension
3
8 reps
-
3
Leg Curl
3
6 reps
-
4
Standing Calf Raise
3
8 reps
-
5
Abs Crunch (Machine)
3
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Russian Twist (Dumbbell)
3
25 reps
-
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 / 13 Weeks
Day 4
1
Run
1 Set
10 mins
-
Day 7
1
Run
1 Set
10 mins
-
Day 2
1
Pull-Up (Assisted)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
6 Reps
-
3
Behind-the-Neck Lat Pulldown
3 Sets
8 Reps
-
4
Dumbbell Row
3 Sets
6 Reps
-
5
Bicep Curl (Machine)
3 Sets
8 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
6 Reps
-
7
Hammer Curl
3 Sets
8 Reps
-
8
Wrist Rotations
3 Sets
12 Reps
-
9
Wrist Curls
3 Sets
10 Reps
-
10
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
-
Day 6
1
Pull-Up (Assisted)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
6 Reps
-
3
Behind-the-Neck Lat Pulldown
3 Sets
8 Reps
-
4
Dumbbell Row
3 Sets
6 Reps
-
5
Bicep Curl (Machine)
3 Sets
8 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
6 Reps
-
7
Hammer Curl
3 Sets
8 Reps
-
8
Wrist Rotations
3 Sets
12 Reps
-
9
Wrist Curls
3 Sets
10 Reps
-
10
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Overhead Press (Machine)
3 Sets
6 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
6 Reps
-
7
Seated Dip (Machine)
3 Sets
8 Reps
-
8
Abs Crunch (Machine)
3 Sets
8 Reps
-
9
Hanging Leg Raise
3 Sets
15 Reps
-
10
Russian Twist (Dumbbell)
3 Sets
25 Reps
-
Day 3
1
Leg Press
3 Sets
6 Reps
-
2
Leg Extension
3 Sets
8 Reps
-
3
Leg Curl
3 Sets
6 Reps
-
4
Standing Calf Raise
3 Sets
8 Reps
-
5
Abs Crunch (Machine)
3 Sets
8 Reps
-
6
Hanging Leg Raise
3 Sets
15 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
25 Reps
-
Day 5
1
Bench Press (Smith Machine)
3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Overhead Press (Machine)
3 Sets
6 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
6 Reps
-
7
Seated Dip (Machine)
3 Sets
8 Reps
-
8
Abs Crunch (Machine)
3 Sets
8 Reps
-
9
Hanging Leg Raise
3 Sets
15 Reps
-
10
Russian Twist (Dumbbell)
3 Sets
25 Reps
-