Program Description
An intermediate/advanced program designed by yours truly, which I envision creating the physique of the fictional hero, Ted Chepic. Ted comes from the “Hard-Eyes” album, my first musical creation unleashed to the world. Ted fearlessly fought Hard-Eyes, a supernatural frog the size of a truck with unstoppable killing abilities, and came out on top. He knew that there was a large risk attached to fighting the large amphibian beast, yet he did so anyways. This is the heroism we are looking to encompass.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 31, 2025 08:40
- Last EditedJan 31, 2025 08:46
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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
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Decline Sit Up (Weighted)
3
8-12 reps
-
3A
Pec Fly (Dumbbell)
3
10-15 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Face Pull
3
10-15 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
3A
Incline Curl (Dumbbell)
3
6-10 reps
-
3B
Neck Curl
3
10-15 reps
-
3C
Pronation Twist
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
10-15 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
3A
Leg Curl
3
10-15 reps
-
3B
Rear Delt Fly (Machine)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
4-8 Reps
-
1B
Hammer Curl3 Sets
8-12 Reps
-
2A
Seated Overhead Press (Barbell)3 Sets
6-10 Reps
-
2B
Decline Sit Up (Weighted)3 Sets
8-12 Reps
-
3A
Pec Fly (Dumbbell)3 Sets
10-15 Reps
-
3B
Single Arm Tricep Extension (Cable)3 Sets
10-15 Reps
-
3C
Neck Extension3 Sets
10-15 Reps
-
Day 2
1A
High Bar Squat (Barbell)3 Sets
4-8 Reps
-
1B
Standing Calf Raise3 Sets
15-20 Reps
-
2A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
2B
Upright Row (Barbell)3 Sets
10-15 Reps
-
3A
Leg Extension3 Sets
12-15 Reps
-
3B
Face Pull3 Sets
10-15 Reps
-
3C
Wrist Curls3 Sets
10-15 Reps
-
Day 5
1A
Deadlift (Barbell)3 Sets
3 Reps
-
1B
Seated Calf Raise3 Sets
15-20 Reps
-
2A
Leg Press3 Sets
10-15 Reps
-
2B
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
-
3A
Leg Curl3 Sets
10-15 Reps
-
3B
Rear Delt Fly (Machine)3 Sets
10-15 Reps
-
Day 3
1A
Bench Press (Close Grip)3 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)3 Sets
8-12 Reps
-
2A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2B
Kroc Row3 Sets
8-12 Reps
-
3A
Incline Curl (Dumbbell)3 Sets
6-10 Reps
-
3B
Neck Curl3 Sets
10-15 Reps
-
3C
Pronation Twist3 Sets
8-12 Reps
-
Day 4
1
Chin-Up (Weighted)3 Sets
4-8 Reps
-
2
Dip (Weighted)3 Sets
8-12 Reps
-
3A
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)3 Sets
10-15 Reps
-
4A
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
4B
Reverse Wrist Curl (Dumbbell)3 Sets
10-15 Reps
-