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BoostcampPNG

just another ppl

by katie F.
2 athletes joined

Program Description

to gain muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 19, 2024 04:39
  • Last Edited
    Jan 12, 2025 09:28
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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
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
-
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Face Pull
4 Sets
12 Reps
-
5
Hammer Curl
4 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
-
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Face Pull
4 Sets
12 Reps
-
5
Hammer Curl
4 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Arnold Press
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Skull Crusher
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Arnold Press
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Skull Crusher
3 Sets
10 Reps
-
6
Bench Press (Close Grip)
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
-
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press
4 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
12 Reps
-
6
Hip Thrust (Barbell)
4 Sets
12 Reps
-
Day 6
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
-
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press
4 Sets
10 Reps
-
4
Standing Calf Raise
4 Sets
12 Reps
-
5
Hip Thrust (Barbell)
4 Sets
12 Reps
-
6
Goblet Squat
3 Sets
10 Reps
-