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by isaac B.
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Program Description

Get Huge

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 11, 2024 02:02
  • Last Edited
    Oct 12, 2024 10:54
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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
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Barbell Row
3 Sets
6-10 Reps
-
5
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
-
3
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-20 Reps
-
5
Face Pull
3 Sets
8-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Barbell Row
3 Sets
6-10 Reps
-
5
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
8-12 Reps
-
Day 4
1
Squat (Barbell)
5 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
-
3
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-20 Reps
-
5
Face Pull
3 Sets
8-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 5
1
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
2 Sets
8-20 Reps
-
3
Face Pull
2 Sets
8-15 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
-