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Diana Prince Physique Builder

by Lucas G.
1 athletes joined

Program Description

Focus on building the lower body and muscles that make for a "wonder woman" physique.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 27, 2024 01:23
  • Last Edited
    Jul 27, 2024 02:13
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
-
-
2
Wide Grip Lat Pulldown
2
1
10 reps
12 reps
-
-
3
Pull Through (Cable)
3
1
12 reps
14 reps
-
-
4A
Bicep Curl (Machine)
3
1
12 reps
14 reps
-
-
4B
Lateral Raise (Dumbbell)
3
1
8 reps
10 reps
-
-
5
Abs Crunch (Machine)
2
1
12 reps
14 reps
-
-
6
Hip Abductor (Machine)
1
1
12 reps
14 reps
-
-
7
Hip Adductor (Machine)
1
1
12 reps
14 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
1
6 reps
8 reps
-
-
2A
Narrow Squat (Smith Machine)
3
10 reps
-
2B
Overhead Press (Dumbbell)
2
1
10 reps
12 reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3
1
12 reps
14 reps
-
-
4
Overhead Tricep Extension (Cable)
3
1
8 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
10 reps
12 reps
-
-
6
Tricep Kickback
2
14 reps
-
7
Calf Raise (Leg Press)
2
1
14 reps
16 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
1
5 reps
6 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Seated Hamstring Curl
3
1
10 reps
12 reps
-
-
4
Lat Pulldown (Neutral Grip)
3
1
10 reps
12 reps
-
-
5A
Standing Pullover (Cable)
2
14 reps
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Neutral Bicep Curl (Cable)
2
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
8 reps
10 reps
-
-
2
Shoulder Press (Machine)
2
1
10 reps
12 reps
-
-
3
Leg Press (45 Degrees)
2
1
10 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
3
1
12 reps
14 reps
-
-
5
Leg Extension
3
1
12 reps
14 reps
-
-
6
Rear Delt Fly (Machine)
2
1
12 reps
14 reps
-
-
7
Decline Sit Up (Weighted)
2
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
1
10 reps
12 reps
-
-
1B
Upright Row (Barbell)
2
1
12 reps
14 reps
-
-
2
Glute Kickback (Cable)
3
1
12 reps
14 reps
-
-
3
Seated Row (Machine)
2
1
10 reps
12 reps
-
-
4A
Standing Calf Raise
3
1
8 reps
10 reps
-
-
4B
Pull-Up (Assisted)
2
1
8 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
3
1
10 reps
12 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
2
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
12 Reps
-
-
3
Pull Through (Cable)
3 Sets
1 Set
12 Reps
14 Reps
-
-
4A
Bicep Curl (Machine)
3 Sets
1 Set
12 Reps
14 Reps
-
-
4B
Lateral Raise (Dumbbell)
3 Sets
1 Set
8 Reps
10 Reps
-
-
5
Abs Crunch (Machine)
2 Sets
1 Set
12 Reps
14 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
14 Reps
-
-
7
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
14 Reps
-
-
Day 2
1
Bench Press (Smith Machine)
3 Sets
1 Set
6 Reps
8 Reps
-
-
2A
Narrow Squat (Smith Machine)
3 Sets
10 Reps
-
2B
Overhead Press (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
-
-
3
Lunge Feet Forward ( Smith Machine)
3 Sets
1 Set
12 Reps
14 Reps
-
-
4
Overhead Tricep Extension (Cable)
3 Sets
1 Set
8 Reps
10 Reps
-
-
5
Lateral Raise (Dumbbell)
3 Sets
1 Set
10 Reps
12 Reps
-
-
6
Tricep Kickback
2 Sets
14 Reps
-
7
Calf Raise (Leg Press)
2 Sets
1 Set
14 Reps
16 Reps
-
-
Day 3
1
Deadlift (Smith Machine)
2 Sets
1 Set
5 Reps
6 Reps
-
-
2
Seated Row (Cable)
2 Sets
1 Set
8 Reps
10 Reps
-
-
3
Seated Hamstring Curl
3 Sets
1 Set
10 Reps
12 Reps
-
-
4
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
10 Reps
12 Reps
-
-
5A
Standing Pullover (Cable)
2 Sets
14 Reps
-
5B
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
12 Reps
-
-
6
Neutral Bicep Curl (Cable)
2 Sets
14 Reps
-
Day 4
1
Dip (Assisted)
3 Sets
1 Set
8 Reps
10 Reps
-
-
2
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
12 Reps
-
-
3
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
12 Reps
-
-
4
Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
14 Reps
-
-
5
Leg Extension
3 Sets
1 Set
12 Reps
14 Reps
-
-
6
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
14 Reps
-
-
7
Decline Sit Up (Weighted)
2 Sets
1 Set
10 Reps
12 Reps
-
-
Day 5
1A
Stiff Leg Deadlift
2 Sets
1 Set
10 Reps
12 Reps
-
-
1B
Upright Row (Barbell)
2 Sets
1 Set
12 Reps
14 Reps
-
-
2
Glute Kickback (Cable)
3 Sets
1 Set
12 Reps
14 Reps
-
-
3
Seated Row (Machine)
2 Sets
1 Set
10 Reps
12 Reps
-
-
4A
Standing Calf Raise
3 Sets
1 Set
8 Reps
10 Reps
-
-
4B
Pull-Up (Assisted)
2 Sets
1 Set
8 Reps
10 Reps
-
-
5
Bicep Curl (EZ Bar)
3 Sets
1 Set
10 Reps
12 Reps
-
-