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BoostcampPNG

Basement Bodybuilding VII

by Nick M.

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2025 02:40
  • Last Edited
    Jan 31, 2025 05:29
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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
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
-
2
Machine Bench
2 Sets
6-10 Reps
-
3
Military Press (Barbell)
2 Sets
6-10 Reps
-
4
Lateral Raise (Cable)
2 Sets
AMRAP
-
5
Power Shrug
2 Sets
AMRAP
-
6
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
-
Day 2
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
2
Underhand Lat Pulldown
2 Sets
6-10 Reps
-
3
T-Bar Row
2 Sets
6-10 Reps
-
4
Power Shrug
2 Sets
AMRAP
-
5
Rear Delt Fly (Cable)
2 Sets
AMRAP
-
6
French Press
2 Sets
6-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-
Day 3
1
Safety Bar Squat
3 Sets
6-10 Reps
-
2
Reverse Hyperextension
3 Sets
AMRAP
-
3
Leg Press
2 Sets
AMRAP
-
4
Leg Curl
2 Sets
AMRAP
-
5
Hip Abductor (Machine)
3 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
-
2
Machine Bench
2 Sets
6-10 Reps
-
3
Military Press (Barbell)
2 Sets
6-10 Reps
-
4
Lateral Raise (Cable)
2 Sets
AMRAP
-
5
Power Shrug
2 Sets
AMRAP
-
6
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
-
Day 5
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
2
Underhand Lat Pulldown
2 Sets
6-10 Reps
-
3
T-Bar Row
2 Sets
6-10 Reps
-
4
Power Shrug
2 Sets
AMRAP
-
5
Rear Delt Fly (Cable)
2 Sets
AMRAP
-
6
French Press
2 Sets
6-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-