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BoostcampPNG

SinaDanial

by Sina Safarabadi Farahani

Program Description

Full body

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 29, 2024 03:02
  • Last Edited
    Aug 04, 2024 04:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Front Raise
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
8
6-way Dumbbell
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
20 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 9
6
Face Pull
2
10 reps
RPE 9
7
Bicep Curl (Barbell)
2
10 reps
RPE 9
8
Plank
2
1 mins
RPE 9
9
Side Plank
2
0.5 mins
RPE 9
10
Reverse Abs Crunch (Bodyweight)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
-
2
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Leg Press
2
10 reps
-
4
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Hip Thrust (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 12 Weeks
Day 3
1
Lunge (Dumbbell)
2 Sets
10 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Leg Press
2 Sets
10 Reps
-
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
5
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
7
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
20 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@9
@9
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
4
Seated Row (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@9
@9
5
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@9
6
Face Pull
2 Sets
10 Reps
@9
7
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
8
Plank
2 Sets
1 mins
@9
9
Side Plank
2 Sets
0.5 mins
@9
10
Reverse Abs Crunch (Bodyweight)
2 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
5
Front Raise
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
8
6-way Dumbbell
3 Sets
8 Reps
@9