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BoostcampPNG

Hyperbolic Time Chamber

by Austin C.

Program Description

Surpass your limits

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 14, 2024 02:06
  • Last Edited
    Dec 14, 2024 04:08
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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
Dip (Weighted)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
6A
Cable Crunch
3
10-15 reps
-
6B
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
6A
Cable Crunch
3
10-15 reps
-
6B
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
6A
Cable Crunch
3
10-15 reps
-
6B
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
6A
Cable Crunch
3
10-15 reps
-
6B
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
6A
Cable Crunch
3
10-15 reps
-
6B
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
6A
Cable Crunch
3
10-15 reps
-
6B
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
6A
Cable Crunch
3
10-15 reps
-
6B
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
6A
Cable Crunch
3
10-15 reps
-
6B
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
6A
Cable Crunch
3
10-15 reps
-
6B
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
6A
Cable Crunch
3
10-15 reps
-
6B
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
6A
Cable Crunch
3
10-15 reps
-
6B
Arnold Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3A
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
6A
Cable Crunch
3
10-15 reps
-
6B
Arnold Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8-12 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Neck Curl
3
15-20 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Lying Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8-12 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Neck Curl
3
15-20 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Lying Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8-12 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Neck Curl
3
15-20 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Lying Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8-12 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Neck Curl
3
15-20 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Lying Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8-12 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Neck Curl
3
15-20 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Lying Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8-12 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Neck Curl
3
15-20 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Lying Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8-12 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Neck Curl
3
15-20 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Lying Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8-12 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Neck Curl
3
15-20 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Lying Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8-12 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Neck Curl
3
15-20 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Lying Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8-12 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Neck Curl
3
15-20 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Lying Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8-12 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Neck Curl
3
15-20 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Lying Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8-12 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Neck Curl
3
15-20 reps
-
2B
Leg Extension
3
10-15 reps
-
3A
Wrist Curls
3
10-15 reps
-
3B
Lying Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Preacher Hammer Curl
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3C
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Preacher Hammer Curl
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3C
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Preacher Hammer Curl
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3C
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Preacher Hammer Curl
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3C
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Preacher Hammer Curl
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3C
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Preacher Hammer Curl
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3C
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Preacher Hammer Curl
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3C
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Preacher Hammer Curl
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3C
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Preacher Hammer Curl
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3C
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Preacher Hammer Curl
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3C
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Preacher Hammer Curl
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3C
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Preacher Hammer Curl
3
8-12 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Chest Fly (Dumbbell)
3
8-12 reps
-
3B
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
3C
Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Chin-Up (Weighted)
3
3-6 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
4C
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Chin-Up (Weighted)
3
3-6 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
4C
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Chin-Up (Weighted)
3
3-6 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
4C
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Chin-Up (Weighted)
3
3-6 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
4C
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Chin-Up (Weighted)
3
3-6 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
4C
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Chin-Up (Weighted)
3
3-6 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
4C
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Chin-Up (Weighted)
3
3-6 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
4C
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Chin-Up (Weighted)
3
3-6 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
4C
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Chin-Up (Weighted)
3
3-6 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
4C
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Chin-Up (Weighted)
3
3-6 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
4C
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Chin-Up (Weighted)
3
3-6 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
4C
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Standing Calf Raise
3
15-20 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Chin-Up (Weighted)
3
3-6 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
4C
Wrist Curls
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4A
Fly Press (Dumbbell)
3
8-12 reps
-
4B
Hanging Knee Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4A
Fly Press (Dumbbell)
3
8-12 reps
-
4B
Hanging Knee Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4A
Fly Press (Dumbbell)
3
8-12 reps
-
4B
Hanging Knee Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4A
Fly Press (Dumbbell)
3
8-12 reps
-
4B
Hanging Knee Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4A
Fly Press (Dumbbell)
3
8-12 reps
-
4B
Hanging Knee Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4A
Fly Press (Dumbbell)
3
8-12 reps
-
4B
Hanging Knee Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4A
Fly Press (Dumbbell)
3
8-12 reps
-
4B
Hanging Knee Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4A
Fly Press (Dumbbell)
3
8-12 reps
-
4B
Hanging Knee Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4A
Fly Press (Dumbbell)
3
8-12 reps
-
4B
Hanging Knee Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4A
Fly Press (Dumbbell)
3
8-12 reps
-
4B
Hanging Knee Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4A
Fly Press (Dumbbell)
3
8-12 reps
-
4B
Hanging Knee Raise
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3A
Bicep Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4A
Fly Press (Dumbbell)
3
8-12 reps
-
4B
Hanging Knee Raise
3
8-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
3 Sets
4-8 Reps
-
2
Dumbbell Row
3 Sets
8-12 Reps
-
3A
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
-
4B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
5-10 Reps
-
6A
Cable Crunch
3 Sets
10-15 Reps
-
6B
Arnold Raise
3 Sets
8-12 Reps
-
Day 2
1A
Belt Squat
3 Sets
8-12 Reps
-
1B
Standing Calf Raise
3 Sets
15-20 Reps
-
2A
Neck Curl
3 Sets
15-20 Reps
-
2B
Leg Extension
3 Sets
10-15 Reps
-
3A
Wrist Curls
3 Sets
10-15 Reps
-
3B
Lying Leg Curl
3 Sets
10-15 Reps
-
Day 3
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
1B
Kroc Row
3 Sets
10-12 Reps
-
2A
Preacher Hammer Curl
3 Sets
8-12 Reps
-
2B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
3A
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
-
3C
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2A
Standing Calf Raise
3 Sets
15-20 Reps
-
2B
Neck Extension
3 Sets
15-20 Reps
-
3
Chin-Up (Weighted)
3 Sets
3-6 Reps
-
4A
Leg Extension
3 Sets
10-15 Reps
-
4B
Cable Crunch
3 Sets
8-12 Reps
-
4C
Wrist Curls
3 Sets
15-20 Reps
-
Day 5
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
1B
Hammer Curl
3 Sets
6-12 Reps
-
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
3A
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
3B
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
4A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
-
4B
Hanging Knee Raise
3 Sets
8-15 Reps
-