5.0
(1 rating)
Program Description
This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound ex Main Goal: Build Muscle Training Level: Advanced Program Duration: 10 Weeks Days Per Week: 4 Days Time Per Workout: 50 Mins Equipment: Barbell, Bodyweight, Dumbbells, Machines.
Program Overview
- LevelAdvanced
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedAug 22, 2024 04:01
- Last EditedDec 01, 2024 03:04
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
3
Decline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
4
Chest Fly (Dumbbell)
2
10 reps
-
5
Pullover (Dumbbell)
2
8 reps
-
6
Tricep Extension (Cable)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Dip (Weighted)
3
8 reps
-
8
Dip (Bodyweight)
3
10 reps
-
9A
Cable Crunch
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
3
Decline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
4
Chest Fly (Dumbbell)
2
10 reps
-
5
Pullover (Dumbbell)
2
8 reps
-
6
Tricep Extension (Cable)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Dip (Weighted)
3
8 reps
-
8
Dip (Bodyweight)
3
10 reps
-
9A
Cable Crunch
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
3
Decline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
4
Chest Fly (Dumbbell)
2
10 reps
-
5
Pullover (Dumbbell)
2
8 reps
-
6
Tricep Extension (Cable)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Dip (Weighted)
3
8 reps
-
8
Dip (Bodyweight)
3
10 reps
-
9A
Cable Crunch
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
3
Decline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
4
Chest Fly (Dumbbell)
2
10 reps
-
5
Pullover (Dumbbell)
2
8 reps
-
6
Tricep Extension (Cable)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Dip (Weighted)
3
8 reps
-
8
Dip (Bodyweight)
3
10 reps
-
9A
Cable Crunch
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
3
Decline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
4
Chest Fly (Dumbbell)
2
10 reps
-
5
Pullover (Dumbbell)
2
8 reps
-
6
Tricep Extension (Cable)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Dip (Weighted)
3
8 reps
-
8
Dip (Bodyweight)
3
10 reps
-
9A
Cable Crunch
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
3
Decline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
4
Chest Fly (Dumbbell)
2
10 reps
-
5
Pullover (Dumbbell)
2
8 reps
-
6
Tricep Extension (Cable)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Dip (Weighted)
3
8 reps
-
8
Dip (Bodyweight)
3
10 reps
-
9A
Cable Crunch
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
3
Decline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
4
Chest Fly (Dumbbell)
2
10 reps
-
5
Pullover (Dumbbell)
2
8 reps
-
6
Tricep Extension (Cable)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Dip (Weighted)
3
8 reps
-
8
Dip (Bodyweight)
3
10 reps
-
9A
Cable Crunch
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
3
Decline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
4
Chest Fly (Dumbbell)
2
10 reps
-
5
Pullover (Dumbbell)
2
8 reps
-
6
Tricep Extension (Cable)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Dip (Weighted)
3
8 reps
-
8
Dip (Bodyweight)
3
10 reps
-
9A
Cable Crunch
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
3
Decline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
4
Chest Fly (Dumbbell)
2
10 reps
-
5
Pullover (Dumbbell)
2
8 reps
-
6
Tricep Extension (Cable)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Dip (Weighted)
3
8 reps
-
8
Dip (Bodyweight)
3
10 reps
-
9A
Cable Crunch
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
3
Decline Bench Press (Barbell)
2
1
8 reps
6 reps
-
-
4
Chest Fly (Dumbbell)
2
10 reps
-
5
Pullover (Dumbbell)
2
8 reps
-
6
Tricep Extension (Cable)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Dip (Weighted)
3
8 reps
-
8
Dip (Bodyweight)
3
10 reps
-
9A
Cable Crunch
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
7
Preacher Curl (Barbell)
2
1
8 reps
6 reps
-
-
8
Incline Curl (Dumbbell)
2
12 reps
-
9
Concentration Curl
2
10 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
7
Preacher Curl (Barbell)
2
1
8 reps
6 reps
-
-
8
Incline Curl (Dumbbell)
2
12 reps
-
9
Concentration Curl
2
10 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
7
Preacher Curl (Barbell)
2
1
8 reps
6 reps
-
-
8
Incline Curl (Dumbbell)
2
12 reps
-
9
Concentration Curl
2
10 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
7
Preacher Curl (Barbell)
2
1
8 reps
6 reps
-
-
8
Incline Curl (Dumbbell)
2
12 reps
-
9
Concentration Curl
2
10 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
7
Preacher Curl (Barbell)
2
1
8 reps
6 reps
-
-
8
Incline Curl (Dumbbell)
2
12 reps
-
9
Concentration Curl
2
10 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
7
Preacher Curl (Barbell)
2
1
8 reps
6 reps
-
-
8
Incline Curl (Dumbbell)
2
12 reps
-
9
Concentration Curl
2
10 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
7
Preacher Curl (Barbell)
2
1
8 reps
6 reps
-
-
8
Incline Curl (Dumbbell)
2
12 reps
-
9
Concentration Curl
2
10 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
7
Preacher Curl (Barbell)
2
1
8 reps
6 reps
-
-
8
Incline Curl (Dumbbell)
2
12 reps
-
9
Concentration Curl
2
10 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
7
Preacher Curl (Barbell)
2
1
8 reps
6 reps
-
-
8
Incline Curl (Dumbbell)
2
12 reps
-
9
Concentration Curl
2
10 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
2
1
8 reps
6 reps
-
-
7
Preacher Curl (Barbell)
2
1
8 reps
6 reps
-
-
8
Incline Curl (Dumbbell)
2
12 reps
-
9
Concentration Curl
2
10 reps
-
10
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Single Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5A
Step-Up (Weighted)
2
10 reps
-
5B
Goblet Squat
2
5 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Single Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5A
Step-Up (Weighted)
2
10 reps
-
5B
Goblet Squat
2
5 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Single Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5A
Step-Up (Weighted)
2
10 reps
-
5B
Goblet Squat
2
5 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Single Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5A
Step-Up (Weighted)
2
10 reps
-
5B
Goblet Squat
2
5 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Single Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5A
Step-Up (Weighted)
2
10 reps
-
5B
Goblet Squat
2
5 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Single Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5A
Step-Up (Weighted)
2
10 reps
-
5B
Goblet Squat
2
5 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Single Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5A
Step-Up (Weighted)
2
10 reps
-
5B
Goblet Squat
2
5 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Single Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5A
Step-Up (Weighted)
2
10 reps
-
5B
Goblet Squat
2
5 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Single Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5A
Step-Up (Weighted)
2
10 reps
-
5B
Goblet Squat
2
5 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Single Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5A
Step-Up (Weighted)
2
10 reps
-
5B
Goblet Squat
2
5 reps
-
6
Standing Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Front Raise
3
10 reps
-
4A
Upright Row (Cable)
2
10 reps
-
4B
Shrug (Dumbbell)
2
10 reps
-
5
Wrist Curls
4
10 reps
-
6
Reverse Wrist Curl (Barbell)
4
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Front Raise
3
10 reps
-
4A
Upright Row (Cable)
2
10 reps
-
4B
Shrug (Dumbbell)
2
10 reps
-
5
Wrist Curls
4
10 reps
-
6
Reverse Wrist Curl (Barbell)
4
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Front Raise
3
10 reps
-
4A
Upright Row (Cable)
2
10 reps
-
4B
Shrug (Dumbbell)
2
10 reps
-
5
Wrist Curls
4
10 reps
-
6
Reverse Wrist Curl (Barbell)
4
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Front Raise
3
10 reps
-
4A
Upright Row (Cable)
2
10 reps
-
4B
Shrug (Dumbbell)
2
10 reps
-
5
Wrist Curls
4
10 reps
-
6
Reverse Wrist Curl (Barbell)
4
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Front Raise
3
10 reps
-
4A
Upright Row (Cable)
2
10 reps
-
4B
Shrug (Dumbbell)
2
10 reps
-
5
Wrist Curls
4
10 reps
-
6
Reverse Wrist Curl (Barbell)
4
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Front Raise
3
10 reps
-
4A
Upright Row (Cable)
2
10 reps
-
4B
Shrug (Dumbbell)
2
10 reps
-
5
Wrist Curls
4
10 reps
-
6
Reverse Wrist Curl (Barbell)
4
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Front Raise
3
10 reps
-
4A
Upright Row (Cable)
2
10 reps
-
4B
Shrug (Dumbbell)
2
10 reps
-
5
Wrist Curls
4
10 reps
-
6
Reverse Wrist Curl (Barbell)
4
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Front Raise
3
10 reps
-
4A
Upright Row (Cable)
2
10 reps
-
4B
Shrug (Dumbbell)
2
10 reps
-
5
Wrist Curls
4
10 reps
-
6
Reverse Wrist Curl (Barbell)
4
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Front Raise
3
10 reps
-
4A
Upright Row (Cable)
2
10 reps
-
4B
Shrug (Dumbbell)
2
10 reps
-
5
Wrist Curls
4
10 reps
-
6
Reverse Wrist Curl (Barbell)
4
10 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
-
2
Rear Delt Fly (Machine)
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Front Raise
3
10 reps
-
4A
Upright Row (Cable)
2
10 reps
-
4B
Shrug (Dumbbell)
2
10 reps
-
5
Wrist Curls
4
10 reps
-
6
Reverse Wrist Curl (Barbell)
4
10 reps
-
7
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Single Leg Romanian Deadlift
3
8 reps
-
6
Standing Calf Raise
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Single Leg Romanian Deadlift
3
8 reps
-
6
Standing Calf Raise
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Single Leg Romanian Deadlift
3
8 reps
-
6
Standing Calf Raise
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Single Leg Romanian Deadlift
3
8 reps
-
6
Standing Calf Raise
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Single Leg Romanian Deadlift
3
8 reps
-
6
Standing Calf Raise
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Single Leg Romanian Deadlift
3
8 reps
-
6
Standing Calf Raise
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Single Leg Romanian Deadlift
3
8 reps
-
6
Standing Calf Raise
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Single Leg Romanian Deadlift
3
8 reps
-
6
Standing Calf Raise
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Single Leg Romanian Deadlift
3
8 reps
-
6
Standing Calf Raise
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
8A
Cable Crunch
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Single Leg Romanian Deadlift
3
8 reps
-
6
Standing Calf Raise
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
8A
Cable Crunch
1
100 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Incline Bench Press (Barbell)2 Sets
1 Set
8 Reps
6 Reps
-
-
3
Decline Bench Press (Barbell)2 Sets
1 Set
8 Reps
6 Reps
-
-
4
Chest Fly (Dumbbell)2 Sets
10 Reps
-
5
Pullover (Dumbbell)2 Sets
8 Reps
-
6
Tricep Extension (Cable)1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
7
Dip (Weighted)3 Sets
8 Reps
-
8
Dip (Bodyweight)3 Sets
10 Reps
-
9A
Cable Crunch1 Set
100 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Pull-Up (Bodyweight)2 Sets
10 Reps
-
3
Single Arm High Row (Cable)3 Sets
8 Reps
-
4
Seated Wide-Grip Row (Cable)2 Sets
8 Reps
-
5
Lat Pulldown (Close Grip)2 Sets
1 Set
10 Reps
8 Reps
-
-
6
Bicep Curl (Barbell)2 Sets
1 Set
8 Reps
6 Reps
-
-
7
Preacher Curl (Barbell)2 Sets
1 Set
8 Reps
6 Reps
-
-
8
Incline Curl (Dumbbell)2 Sets
12 Reps
-
9
Concentration Curl2 Sets
10 Reps
-
10
Cardio1 Set
30 mins
-
Day 4
1
Shoulder Press (Machine)3 Sets
10 Reps
-
2
Rear Delt Fly (Machine)3 Sets
10 Reps
-
3A
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
3B
Front Raise3 Sets
10 Reps
-
4A
Upright Row (Cable)2 Sets
10 Reps
-
4B
Shrug (Dumbbell)2 Sets
10 Reps
-
5
Wrist Curls4 Sets
10 Reps
-
6
Reverse Wrist Curl (Barbell)4 Sets
10 Reps
-
7
Cardio1 Set
30 mins
-
Day 5
1
Squat (Barbell)1 Set
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
3
Lying Leg Curl3 Sets
10 Reps
-
4
Leg Curl3 Sets
10 Reps
-
5
Single Leg Romanian Deadlift3 Sets
8 Reps
-
6
Standing Calf Raise4 Sets
12 Reps
-
7
Seated Calf Raise4 Sets
12 Reps
-
8A
Cable Crunch1 Set
100 Reps
-
Day 3
1
Front Squat (Barbell)1 Set
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
3
Single Leg Press3 Sets
10 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5A
Step-Up (Weighted)2 Sets
10 Reps
-
5B
Goblet Squat2 Sets
5 Reps
-
6
Standing Calf Raise3 Sets
12 Reps
-
7
Seated Calf Raise3 Sets
12 Reps
-
8A
Cable Crunch1 Set
100 Reps
-