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BoostcampPNG

Building muscles in effective and efficient way.

by Mohamad Kashor
1 athletes joined

Program Description

Effective and efficient

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 02, 2024 09:15
  • Last Edited
    Aug 08, 2024 01:42

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Lying Leg Curl
3
8-15 reps
4
Standing Pullover (Cable)
3
8-15 reps
5A
Bicep Curl (Cable)
3
8-12 reps
5B
Revers Cable Fly
3
8-12 reps
6
Bayesian Curl
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Lying Leg Curl
3
8-15 reps
4
Standing Pullover (Cable)
3
8-15 reps
5A
Revers Cable Fly
3
8-15 reps
5B
Bicep Curl (Cable)
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Lying Leg Curl
3
8-15 reps
4
Standing Pullover (Cable)
3
8-15 reps
5A
Revers Cable Fly
3
8-15 reps
5B
Bicep Curl (Cable)
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Lying Leg Curl
3
8-15 reps
4
Standing Pullover (Cable)
3
8-15 reps
5A
Revers Cable Fly
3
8-15 reps
5B
Bicep Curl (Cable)
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Lying Leg Curl
3
8-15 reps
4
Standing Pullover (Cable)
3
8-15 reps
5A
Revers Cable Fly
3
8-15 reps
5B
Bicep Curl (Cable)
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Lying Leg Curl
3
8-15 reps
4
Standing Pullover (Cable)
3
8-15 reps
5A
Revers Cable Fly
3
8-15 reps
5B
Bicep Curl (Cable)
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Lying Leg Curl
3
8-15 reps
4
Standing Pullover (Cable)
3
8-15 reps
5A
Revers Cable Fly
3
8-15 reps
5B
Bicep Curl (Cable)
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Lying Leg Curl
3
8-15 reps
4
Standing Pullover (Cable)
3
8-15 reps
5A
Revers Cable Fly
3
8-15 reps
5B
Bicep Curl (Cable)
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Lying Leg Curl
3
8-15 reps
4
Standing Pullover (Cable)
3
8-15 reps
5A
Revers Cable Fly
3
8-15 reps
5B
Bicep Curl (Cable)
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Lying Leg Curl
3
8-15 reps
4
Standing Pullover (Cable)
3
8-15 reps
5A
Revers Cable Fly
3
8-15 reps
5B
Bicep Curl (Cable)
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Lying Leg Curl
3
8-15 reps
4
Standing Pullover (Cable)
3
8-15 reps
5A
Revers Cable Fly
3
8-15 reps
5B
Bicep Curl (Cable)
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Lying Leg Curl
3
8-15 reps
4
Standing Pullover (Cable)
3
8-15 reps
5A
Revers Cable Fly
3
8-15 reps
5B
Bicep Curl (Cable)
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
2
Bench Press (Dumbbell)
3
6-8 reps
3
Lateral Raise (Dumbbell)
3
8-12 reps
4
Chest Fly (Machine)
3
8-15 reps
5
Crossover Tri
3
8-12 reps
6
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Incline Bench Press (Smith Machine)
3
8-15 reps
4
Chest Fly (Machine)
3
8-15 reps
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Incline Bench Press (Smith Machine)
3
8-15 reps
4
Chest Fly (Machine)
3
8-15 reps
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Incline Bench Press (Smith Machine)
3
8-15 reps
4
Chest Fly (Machine)
3
8-15 reps
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Incline Bench Press (Smith Machine)
3
8-15 reps
4
Chest Fly (Machine)
3
8-15 reps
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Incline Bench Press (Smith Machine)
3
8-15 reps
4
Chest Fly (Machine)
3
8-15 reps
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Incline Bench Press (Smith Machine)
3
8-15 reps
4
Chest Fly (Machine)
3
8-15 reps
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Incline Bench Press (Smith Machine)
3
8-15 reps
4
Chest Fly (Machine)
3
8-15 reps
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Incline Bench Press (Smith Machine)
3
8-15 reps
4
Chest Fly (Machine)
3
8-15 reps
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Incline Bench Press (Smith Machine)
3
8-15 reps
4
Chest Fly (Machine)
3
8-15 reps
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Incline Bench Press (Smith Machine)
3
8-15 reps
4
Chest Fly (Machine)
3
8-15 reps
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Incline Bench Press (Smith Machine)
3
8-15 reps
4
Chest Fly (Machine)
3
8-15 reps
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-15 reps
2
Squat (Barbell)
3
6-10 reps
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
4
Lateral Raise (Dumbbell)
3
8-12 reps
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5B
Preacher Curl (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Squat (Smith Machine)
2
8-15 reps
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4B
Preacher Curl (Barbell)
3
8-12 reps
5
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Squat (Smith Machine)
2
8-15 reps
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4B
Preacher Curl (Barbell)
3
8-12 reps
5
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Squat (Smith Machine)
2
8-15 reps
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4B
Preacher Curl (Barbell)
3
8-12 reps
5
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Squat (Smith Machine)
2
8-15 reps
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4B
Preacher Curl (Barbell)
3
8-12 reps
5
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Squat (Smith Machine)
2
8-15 reps
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4B
Preacher Curl (Barbell)
3
8-12 reps
5
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Squat (Smith Machine)
2
8-15 reps
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4B
Preacher Curl (Barbell)
3
8-12 reps
5
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Squat (Smith Machine)
2
8-15 reps
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4B
Preacher Curl (Barbell)
3
8-12 reps
5
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Squat (Smith Machine)
2
8-15 reps
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4B
Preacher Curl (Barbell)
3
8-12 reps
5
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Squat (Smith Machine)
2
8-15 reps
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4B
Preacher Curl (Barbell)
3
8-12 reps
5
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Squat (Smith Machine)
2
8-15 reps
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4B
Preacher Curl (Barbell)
3
8-12 reps
5
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Squat (Smith Machine)
2
8-15 reps
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4B
Preacher Curl (Barbell)
3
8-12 reps
5
Leg Extension
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
2
Bench Press (Dumbbell)
3
6-8 reps
3
Lat Pulldown
3
8-12 reps
4
Incline Bench Press (Dumbbell)
3
8-10 reps
5A
Chest Fly (Machine)
3
8-15 reps
5B
Standing Pullover (Cable)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Lat Pulldown
3
8-12 reps
4
Incline Bench Press (Smith Machine)
3
8-15 reps
5A
Chest Fly (Machine)
3
8-15 reps
5B
Standing Pullover (Cable)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Lat Pulldown
3
8-12 reps
4
Incline Bench Press (Smith Machine)
3
8-15 reps
5A
Chest Fly (Machine)
3
8-15 reps
5B
Standing Pullover (Cable)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Lat Pulldown
3
8-12 reps
4
Incline Bench Press (Smith Machine)
3
8-15 reps
5A
Chest Fly (Machine)
3
8-15 reps
5B
Standing Pullover (Cable)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Lat Pulldown
3
8-12 reps
4
Incline Bench Press (Smith Machine)
3
8-15 reps
5A
Chest Fly (Machine)
3
8-15 reps
5B
Standing Pullover (Cable)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Lat Pulldown
3
8-12 reps
4
Incline Bench Press (Smith Machine)
3
8-15 reps
5A
Chest Fly (Machine)
3
8-15 reps
5B
Standing Pullover (Cable)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Lat Pulldown
3
8-12 reps
4
Incline Bench Press (Smith Machine)
3
8-15 reps
5A
Chest Fly (Machine)
3
8-15 reps
5B
Standing Pullover (Cable)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Lat Pulldown
3
8-12 reps
4
Incline Bench Press (Smith Machine)
3
8-15 reps
5A
Chest Fly (Machine)
3
8-15 reps
5B
Standing Pullover (Cable)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Lat Pulldown
3
8-12 reps
4
Incline Bench Press (Smith Machine)
3
8-15 reps
5A
Chest Fly (Machine)
3
8-15 reps
5B
Standing Pullover (Cable)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Lat Pulldown
3
8-12 reps
4
Incline Bench Press (Smith Machine)
3
8-15 reps
5A
Chest Fly (Machine)
3
8-15 reps
5B
Standing Pullover (Cable)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Lat Pulldown
3
8-12 reps
4
Incline Bench Press (Smith Machine)
3
8-15 reps
5A
Chest Fly (Machine)
3
8-15 reps
5B
Standing Pullover (Cable)
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Lat Pulldown
3
8-12 reps
4
Incline Bench Press (Smith Machine)
3
8-15 reps
5A
Chest Fly (Machine)
3
8-15 reps
5B
Standing Pullover (Cable)
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
2
One Arm Lateral Raise (Cable)
4
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
4B
Hammer Curles (Cable)
3
8-12 reps
5
Standing Calf Raise
3
8-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
4B
Hammer Curles (Cable)
3
8-15 reps
5
Standing Calf Raise
3
8-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
4B
Hammer Curles (Cable)
3
8-15 reps
5
Standing Calf Raise
3
8-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
4B
Hammer Curles (Cable)
3
8-15 reps
5
Standing Calf Raise
3
8-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
4B
Hammer Curles (Cable)
3
8-15 reps
5
Standing Calf Raise
3
8-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
4B
Hammer Curles (Cable)
3
8-15 reps
5
Standing Calf Raise
3
8-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
4B
Hammer Curles (Cable)
3
8-15 reps
5
Standing Calf Raise
3
8-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
4B
Hammer Curles (Cable)
3
8-15 reps
5
Standing Calf Raise
3
8-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
4B
Hammer Curles (Cable)
3
8-15 reps
5
Standing Calf Raise
3
8-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
4B
Hammer Curles (Cable)
3
8-15 reps
5
Standing Calf Raise
3
8-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
4B
Hammer Curles (Cable)
3
8-15 reps
5
Standing Calf Raise
3
8-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
2
One Arm Lateral Raise (Cable)
3
8-15 reps
3
Revers Cable Fly
3
8-12 reps
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
4B
Hammer Curles (Cable)
3
8-15 reps
5
Standing Calf Raise
3
8-25 reps
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-15 Reps
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
5A
Bicep Curl (Cable)
3 Sets
8-12 Reps
5B
Revers Cable Fly
3 Sets
8-12 Reps
6
Bayesian Curl
3 Sets
8-12 Reps
Day 3
1
Leg Extension
2 Sets
8-15 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Revers Cable Fly
3 Sets
8-12 Reps
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
4B
Hammer Curles (Cable)
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-25 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4
Chest Fly (Machine)
3 Sets
8-15 Reps
5
Crossover Tri
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps