Program Description
Learn to use intensity to force growyh
Program Overview
- LevelNovice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedFeb 18, 2025 07:47
- Last EditedFeb 20, 2025 06:51
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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
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4
Tricep Pushdown (Cable)
3
20 reps
-
5A
Lat Prayer
3
20 reps
-
5B
Cable Crunch
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Deadlift (Barbell)1 Set
2 Sets
1 Set
3-5 Reps
5-10 Reps
5-10 Reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
2A
Behind-The-Neck Press (Smith Machine)3 Sets
6-10 Reps
-
2B
Hammer Curl3 Sets
10-15 Reps
-
3A
Face Pull3 Sets
10-15 Reps
-
3B
Hanging Leg Raise3 Sets
12 Reps
-
4
Skull Crusher (Barbell)3 Sets
20 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
20 Reps
-
Day 2
1A
Bench Press (Barbell)1 Set
2 Sets
1 Set
3-5 Reps
5-10 Reps
10-15 Reps
-
-
-
1B
Pull-Up (Weighted)3 Sets
8-12 Reps
-
2A
Chest Supported Row (Machine)3 Sets
6-10 Reps
-
2B
Incline Chest Press (Machine)3 Sets
6-10 Reps
-
3A
Pec Deck (Machine)3 Sets
20 Reps
-
3B
Lat Pulldown (Close Grip)3 Sets
20 Reps
-
4A
Lat Prayer3 Sets
20 Reps
-
4B
Cable Crunch3 Sets
20 Reps
-
5
Tricep Pushdown (Cable)3 Sets
20 Reps
-
6
Reverse Bicep Curl (EZ Bar)3 Sets
20 Reps
-
Day 3
1A
Squat (Barbell)1 Set
2 Sets
1 Set
3-5 Reps
5-10 Reps
10-15 Reps
-
-
-
1B
Lateral Raise (Dumbbell)3 Sets
20 Reps
-
2
Hamstring Curl3 Sets
15 Reps
-
3
Back Extension (Weighted)3 Sets
10-15 Reps
-
4
Leg Extension3 Sets
10-15 Reps
-
5A
Seated Calf Raise3 Sets
20 Reps
-
5B
Hanging Leg Raise3 Sets
15 Reps
-
Day 4
1A
Larsen Press (Barbell)3 Sets
6-10 Reps
-
1B
Chin-Up (Weighted)3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
3
Cable Low Row3 Sets
20 Reps
-
4A
Lat Prayer3 Sets
20 Reps
-
4B
Cable Crunch3 Sets
20 Reps
-
5A
Pec Deck (Machine)3 Sets
10-15 Reps
-
5B
Reverse Pec Deck3 Sets
20 Reps
-