Program Description
This hypertrophy and strength program is focused on building chest, shoulders, and arms. In addition, the exercises are curated for building muscles and gaining strength. It's a good started program or an intermediate level program if you are transitioning from novice to intermediate level.
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 10, 2025 01:02
- Last EditedMar 15, 2025 01:42
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Bench Press (Dumbbell)1 Set
-
3
Seated Shoulder Press (Dumbbell)1 Set
-
4
Lateral Raise (Cable)1 Set
-
5
Dips Between Chairs1 Set
-
6
Tricep Rope Push Down (Cable)1 Set
-
7
Overhead Tricep Extension (Dumbbell)1 Set
-
Day 2
1
Reverse Wrist Curl (Barbell)2 Sets
-
2
Wrist Curls1 Set
-
3
Plate Pinch Hold1 Set
-
4
Decline Sit Up (Bodyweight)1 Set
-
5
Plank1 Set
-
6
Lying Leg Raise1 Set
-
7
Side Bend (Dumbbell)1 Set
-
8
Cable Crunch1 Set
-
Day 3
1
Wide Grip Lat Pulldown1 Set
-
2
Barbell Row1 Set
-
3
Seated Row (Machine)1 Set
-
4
Reverse Pec Deck1 Set
-
5
Face Pull1 Set
-
6
Bicep Curl (Barbell)1 Set
-
7
Hammer Curl1 Set
-
Day 4
1
Squat (Barbell)1 Set
-
2
Romanian Deadlift (Barbell)1 Set
-
3
Leg Press1 Set
-
4
Bulgarian Split Squat (Dumbbell)1 Set
-
5
Lying Leg Curl1 Set
-
6
Standing Calf Raise1 Set
-
Day 5
1
Hammer Curl1 Set
-
2
Wrist Curls1 Set
-
3
Farmer's Walk (Weighted)1 Set
-
4
Decline Sit Up (Bodyweight)1 Set
-
5
Plank1 Set
-
6
Lying Leg Raise1 Set
-
7
Side Bend (Dumbbell)1 Set
-
Day 6
1
Bench Press (Barbell)1 Set
-
2
Arnold Press1 Set
-
3
Chest Fly (Dumbbell)1 Set
-
4
Cable Crossover1 Set
-
5
Preacher Curl (EZ Bar)1 Set
-
6
Lateral Raise (Dumbbell)1 Set
-
7
Bench Press (Close Grip)1 Set
-