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BoostcampPNG

Silly Geese

by Emily Hime
1 athletes joined

Program Description

Just a silly little workout for some silly little girls.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2025 01:25
  • Last Edited
    Feb 25, 2025 03:46
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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
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Hammer Curl
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Tricep Extension (Cable)
3 Sets
10 Reps
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
Day 3
1
Lying Leg Curl
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Hip Thrust (Machine)
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
Day 4
1
Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Hammer Curl
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
-