logo
BoostcampPNG

The Daily Grind

by John C.
7 athletes joined
5.0
(2 ratings)

Program Description

To look big shirtless, build in-human muscle, and boost confidence by 300%. This program focuses a lot on your abs, so if you don’t have abs at the start, you’ll have shredded abs by the end, a huge chest, wide shoulders, small legs (just joking), massive arms, and 3 steps closer to your dream aesthetic physique!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 17, 2025 08:35
  • Last Edited
    Feb 21, 2025 02:05
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
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
Wrist Curls
2
AMRAP
-
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
3
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
4
Hammer Curl
2
-
5
Bicep Curl (Barbell)
2
-
6
Concentration Curl
2
-
7
Overhead Press (Barbell)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9
Rear Delt Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
AMRAP
-
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
3
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
4
Hammer Curl
2
-
5
Bicep Curl (Barbell)
2
-
6
Concentration Curl
2
-
7
Overhead Press (Barbell)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9
Rear Delt Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
AMRAP
-
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
3
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
4
Hammer Curl
2
-
5
Bicep Curl (Barbell)
2
-
6
Concentration Curl
2
-
7
Overhead Press (Barbell)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9
Rear Delt Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
AMRAP
-
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
3
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
4
Hammer Curl
2
-
5
Bicep Curl (Barbell)
2
-
6
Concentration Curl
2
-
7
Overhead Press (Barbell)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9
Rear Delt Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
AMRAP
-
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
3
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
4
Hammer Curl
2
-
5
Bicep Curl (Barbell)
2
-
6
Concentration Curl
2
-
7
Overhead Press (Barbell)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9
Rear Delt Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
AMRAP
-
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
3
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
4
Hammer Curl
2
-
5
Bicep Curl (Barbell)
2
-
6
Concentration Curl
2
-
7
Overhead Press (Barbell)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9
Rear Delt Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
AMRAP
-
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
3
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
4
Hammer Curl
2
-
5
Bicep Curl (Barbell)
2
-
6
Concentration Curl
2
-
7
Overhead Press (Barbell)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9
Rear Delt Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
AMRAP
-
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
3
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
4
Hammer Curl
2
-
5
Bicep Curl (Barbell)
2
-
6
Concentration Curl
2
-
7
Overhead Press (Barbell)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9
Rear Delt Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
AMRAP
-
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
3
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
4
Hammer Curl
2
-
5
Bicep Curl (Barbell)
2
-
6
Concentration Curl
2
-
7
Overhead Press (Barbell)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9
Rear Delt Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
AMRAP
-
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
3
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
4
Hammer Curl
2
-
5
Bicep Curl (Barbell)
2
-
6
Concentration Curl
2
-
7
Overhead Press (Barbell)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9
Rear Delt Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
AMRAP
-
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
3
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
4
Hammer Curl
2
-
5
Bicep Curl (Barbell)
2
-
6
Concentration Curl
2
-
7
Overhead Press (Barbell)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9
Rear Delt Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
AMRAP
-
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
3
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
4
Hammer Curl
2
-
5
Bicep Curl (Barbell)
2
-
6
Concentration Curl
2
-
7
Overhead Press (Barbell)
2
AMRAP
-
8
Lateral Raise (Dumbbell)
2
AMRAP
-
9
Rear Delt Fly (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Lunge (Barbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Cable Crunch
2
AMRAP
-
5
Bicycle Crunch
2
AMRAP
-
6
Lying Leg Raise
2
AMRAP
-
7
Russian Twist (Dumbbell)
2
AMRAP
-
8
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Lunge (Barbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Cable Crunch
2
AMRAP
-
5
Bicycle Crunch
2
AMRAP
-
6
Lying Leg Raise
2
AMRAP
-
7
Russian Twist (Dumbbell)
2
AMRAP
-
8
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Lunge (Barbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Cable Crunch
2
AMRAP
-
5
Bicycle Crunch
2
AMRAP
-
6
Lying Leg Raise
2
AMRAP
-
7
Russian Twist (Dumbbell)
2
AMRAP
-
8
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Lunge (Barbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Cable Crunch
2
AMRAP
-
5
Bicycle Crunch
2
AMRAP
-
6
Lying Leg Raise
2
AMRAP
-
7
Russian Twist (Dumbbell)
2
AMRAP
-
8
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Lunge (Barbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Cable Crunch
2
AMRAP
-
5
Bicycle Crunch
2
AMRAP
-
6
Lying Leg Raise
2
AMRAP
-
7
Russian Twist (Dumbbell)
2
AMRAP
-
8
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Lunge (Barbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Cable Crunch
2
AMRAP
-
5
Bicycle Crunch
2
AMRAP
-
6
Lying Leg Raise
2
AMRAP
-
7
Russian Twist (Dumbbell)
2
AMRAP
-
8
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Lunge (Barbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Cable Crunch
2
AMRAP
-
5
Bicycle Crunch
2
AMRAP
-
6
Lying Leg Raise
2
AMRAP
-
7
Russian Twist (Dumbbell)
2
AMRAP
-
8
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Lunge (Barbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Cable Crunch
2
AMRAP
-
5
Bicycle Crunch
2
AMRAP
-
6
Lying Leg Raise
2
AMRAP
-
7
Russian Twist (Dumbbell)
2
AMRAP
-
8
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Lunge (Barbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Cable Crunch
2
AMRAP
-
5
Bicycle Crunch
2
AMRAP
-
6
Lying Leg Raise
2
AMRAP
-
7
Russian Twist (Dumbbell)
2
AMRAP
-
8
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Lunge (Barbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Cable Crunch
2
AMRAP
-
5
Bicycle Crunch
2
AMRAP
-
6
Lying Leg Raise
2
AMRAP
-
7
Russian Twist (Dumbbell)
2
AMRAP
-
8
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Lunge (Barbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Cable Crunch
2
AMRAP
-
5
Bicycle Crunch
2
AMRAP
-
6
Lying Leg Raise
2
AMRAP
-
7
Russian Twist (Dumbbell)
2
AMRAP
-
8
Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Lunge (Barbell)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Cable Crunch
2
AMRAP
-
5
Bicycle Crunch
2
AMRAP
-
6
Lying Leg Raise
2
AMRAP
-
7
Russian Twist (Dumbbell)
2
AMRAP
-
8
Plank
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
-
2
Seated Row (Cable)
2
AMRAP
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Pull-Up (Band)
2
AMRAP
-
5
Dip (Weighted)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
-
2
Seated Row (Cable)
2
AMRAP
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Pull-Up (Band)
2
AMRAP
-
5
Dip (Weighted)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
-
2
Seated Row (Cable)
2
AMRAP
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Pull-Up (Band)
2
AMRAP
-
5
Dip (Weighted)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
-
2
Seated Row (Cable)
2
AMRAP
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Pull-Up (Band)
2
AMRAP
-
5
Dip (Weighted)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
-
2
Seated Row (Cable)
2
AMRAP
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Pull-Up (Band)
2
AMRAP
-
5
Dip (Weighted)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
-
2
Seated Row (Cable)
2
AMRAP
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Pull-Up (Band)
2
AMRAP
-
5
Dip (Weighted)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
-
2
Seated Row (Cable)
2
AMRAP
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Pull-Up (Band)
2
AMRAP
-
5
Dip (Weighted)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
-
2
Seated Row (Cable)
2
AMRAP
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Pull-Up (Band)
2
AMRAP
-
5
Dip (Weighted)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
-
2
Seated Row (Cable)
2
AMRAP
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Pull-Up (Band)
2
AMRAP
-
5
Dip (Weighted)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
-
2
Seated Row (Cable)
2
AMRAP
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Pull-Up (Band)
2
AMRAP
-
5
Dip (Weighted)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
-
2
Seated Row (Cable)
2
AMRAP
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Pull-Up (Band)
2
AMRAP
-
5
Dip (Weighted)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
-
2
Seated Row (Cable)
2
AMRAP
-
3
Standing Pullover (Cable)
2
AMRAP
-
4
Pull-Up (Band)
2
AMRAP
-
5
Dip (Weighted)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Skull Crusher (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Bench Press (Barbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Push Up
2
AMRAP
-
5
Cable Crunch
2
AMRAP
-
6
Bicycle Crunch
2
AMRAP
-
7
Lying Leg Raise
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
AMRAP
-
9
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Bench Press (Barbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Push Up
2
AMRAP
-
5
Cable Crunch
2
AMRAP
-
6
Bicycle Crunch
2
AMRAP
-
7
Lying Leg Raise
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
AMRAP
-
9
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Bench Press (Barbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Push Up
2
AMRAP
-
5
Cable Crunch
2
AMRAP
-
6
Bicycle Crunch
2
AMRAP
-
7
Lying Leg Raise
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
AMRAP
-
9
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Bench Press (Barbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Push Up
2
AMRAP
-
5
Cable Crunch
2
AMRAP
-
6
Bicycle Crunch
2
AMRAP
-
7
Lying Leg Raise
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
AMRAP
-
9
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Bench Press (Barbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Push Up
2
AMRAP
-
5
Cable Crunch
2
AMRAP
-
6
Bicycle Crunch
2
AMRAP
-
7
Lying Leg Raise
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
AMRAP
-
9
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Bench Press (Barbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Push Up
2
AMRAP
-
5
Cable Crunch
2
AMRAP
-
6
Bicycle Crunch
2
AMRAP
-
7
Lying Leg Raise
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
AMRAP
-
9
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Bench Press (Barbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Push Up
2
AMRAP
-
5
Cable Crunch
2
AMRAP
-
6
Bicycle Crunch
2
AMRAP
-
7
Lying Leg Raise
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
AMRAP
-
9
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Bench Press (Barbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Push Up
2
AMRAP
-
5
Cable Crunch
2
AMRAP
-
6
Bicycle Crunch
2
AMRAP
-
7
Lying Leg Raise
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
AMRAP
-
9
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Bench Press (Barbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Push Up
2
AMRAP
-
5
Cable Crunch
2
AMRAP
-
6
Bicycle Crunch
2
AMRAP
-
7
Lying Leg Raise
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
AMRAP
-
9
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Bench Press (Barbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Push Up
2
AMRAP
-
5
Cable Crunch
2
AMRAP
-
6
Bicycle Crunch
2
AMRAP
-
7
Lying Leg Raise
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
AMRAP
-
9
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Bench Press (Barbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Push Up
2
AMRAP
-
5
Cable Crunch
2
AMRAP
-
6
Bicycle Crunch
2
AMRAP
-
7
Lying Leg Raise
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
AMRAP
-
9
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Bench Press (Barbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Push Up
2
AMRAP
-
5
Cable Crunch
2
AMRAP
-
6
Bicycle Crunch
2
AMRAP
-
7
Lying Leg Raise
2
AMRAP
-
8
Russian Twist (Dumbbell)
2
AMRAP
-
9
Plank
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
AMRAP
-
5
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
AMRAP
-
5
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
AMRAP
-
5
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
AMRAP
-
5
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
AMRAP
-
5
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
AMRAP
-
5
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
AMRAP
-
5
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
AMRAP
-
5
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
AMRAP
-
5
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
AMRAP
-
5
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
AMRAP
-
5
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Seated Hamstring Curl
3
-
4
Standing Calf Raise
3
AMRAP
-
5
Seated Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Wrist Curls
2 Sets
AMRAP
-
2
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
-
3
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
-
4
Hammer Curl
2 Sets
-
5
Bicep Curl (Barbell)
2 Sets
-
6
Concentration Curl
2 Sets
-
7
Overhead Press (Barbell)
2 Sets
AMRAP
-
8
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
9
Rear Delt Fly (Cable)
2 Sets
AMRAP
-
Day 3
1
Lat Pulldown
2 Sets
AMRAP
-
2
Seated Row (Cable)
2 Sets
AMRAP
-
3
Standing Pullover (Cable)
2 Sets
AMRAP
-
4
Pull-Up (Band)
2 Sets
AMRAP
-
5
Dip (Weighted)
2 Sets
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
AMRAP
-
7
Skull Crusher (Dumbbell)
2 Sets
AMRAP
-
Day 5
1
Squat (Barbell)
3 Sets
-
2
Squat (Smith Machine)
3 Sets
-
3
Seated Hamstring Curl
3 Sets
-
4
Standing Calf Raise
3 Sets
AMRAP
-
5
Seated Calf Raise
3 Sets
-
Day 2
1
Leg Press
2 Sets
AMRAP
-
2
Lunge (Barbell)
2 Sets
AMRAP
-
3
Leg Extension
2 Sets
AMRAP
-
4
Cable Crunch
2 Sets
AMRAP
-
5
Bicycle Crunch
2 Sets
AMRAP
-
6
Lying Leg Raise
2 Sets
AMRAP
-
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
-
8
Plank
2 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
-
2
Bench Press (Barbell)
2 Sets
AMRAP
-
3
Chest Fly (Cable)
2 Sets
AMRAP
-
4
Push Up
2 Sets
AMRAP
-
5
Cable Crunch
2 Sets
AMRAP
-
6
Bicycle Crunch
2 Sets
AMRAP
-
7
Lying Leg Raise
2 Sets
AMRAP
-
8
Russian Twist (Dumbbell)
2 Sets
AMRAP
-
9
Plank
2 Sets
AMRAP
-
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
John C.Age 15, Man
7 days ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
This is the best gym split I’ve ever used. Though the split is sort of weird, I actually like it way more. If your looking for lean muscle mass, this program is for you. There’s only 3 or 4 excuses per muscle group which is nice, you don’t have to do, like, 5 sets of 20 exercises. Anyways, my arms have grown about 2 inches, my chest has doubled and I have a demon back now. Definitely a recommendation! (I’m a teenager, so if your under the age of 16 you can get huge) if your older it’s good too
Avi U.Age 15, Man
9 days ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
This is a perfect five day split and will help target all of your muscle groups. I have only been on this program for 6 weeks but I have grown 5 pounds and my muscles are noticeably larger and a lot stronger. I strongly recommend this program for everyone.