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12 Weeks of Size

by Ian Smith
1 athletes joined

Program Description

To get big

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 13, 2024 02:51
  • Last Edited
    Jan 01, 2025 10:52
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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)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Lat Pulldown
3
5-8 reps
-
6
Chest Supported Row (Machine)
2
8-15 reps
-
7
Tricep Pushdown (Cable)
2
8-15 reps
-
8
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Bicep Curl (Dumbbell)
2
8-15 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Leg Press
2 Sets
5-8 Reps
-
3
Reverse Lunge (Dumbbell)
2 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-15 Reps
-
5
Leg Curl
2 Sets
8-15 Reps
-
6
Seated Calf Raise
3 Sets
10-15 Reps
-
Day 5
1
Hammer Curl
3 Sets
8-10 Reps
-
2
Preacher Curl (Barbell)
2 Sets
8-15 Reps
-
3
Bayesian Curl
2 Sets
8-15 Reps
-
4
Skull Crusher (Barbell)
3 Sets
5-8 Reps
-
5
Seated Dip (Machine)
2 Sets
10-15 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
-
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Shoulder Press (Machine)
3 Sets
6-10 Reps
-
3
Pec Deck (Machine)
2 Sets
8-15 Reps
-
4
Reverse Pec Deck
2 Sets
10-15 Reps
-
5
Lat Pulldown
3 Sets
5-8 Reps
-
6
Chest Supported Row (Machine)
2 Sets
8-15 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
-
8
Preacher Curl (Barbell)
2 Sets
8-15 Reps
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
-
2
Lat Pulldown
3 Sets
5-8 Reps
-
3
Seated Row (Cable)
2 Sets
8-15 Reps
-
4
Bench Press (Barbell)
3 Sets
5-8 Reps
-
5
Chest Fly (Cable)
2 Sets
8-15 Reps
-
6
Reverse Pec Deck
2 Sets
10-15 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
-
8
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
Day 2
1
Stiff Leg Deadlift
3 Sets
5-8 Reps
-
2
Leg Press (45 Degrees)
3 Sets
10-15 Reps
-
3
Leg Curl
2 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-