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BoostcampPNG

BIG BOY CLASSIC

by Pau Bononad

Program Description

A basic and efficient program for the average joe who wanna build muscle while on a schedule. Kinda basic, effective and old school

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2024 08:15
  • Last Edited
    Jan 06, 2025 01:06
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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
Squat (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
2
1
6 reps
8 reps
-
-
3
Chest Fly (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Overhead Press (Machine)
2
1
8 reps
10 reps
-
-
5A
Bicep Curl (Barbell)
2
1
8 reps
10 reps
-
-
5B
Overhead Tricep Extension (Cable)
2
1
10 reps
12 reps
-
-
6
Cable Crunch
2
1
10 reps
12 reps
-
-
7A
Back Extension
2
10 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
2
1
6 reps
8 reps
-
-
3
Chest Fly (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Overhead Press (Machine)
2
1
8 reps
10 reps
-
-
5A
Bicep Curl (Barbell)
2
1
8 reps
10 reps
-
-
5B
Overhead Tricep Extension (Cable)
2
1
10 reps
12 reps
-
-
6
Cable Crunch
2
1
10 reps
12 reps
-
-
7A
Back Extension
2
10 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
2
1
6 reps
8 reps
-
-
3
Chest Fly (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Overhead Press (Machine)
2
1
8 reps
10 reps
-
-
5A
Bicep Curl (Barbell)
2
1
8 reps
10 reps
-
-
5B
Overhead Tricep Extension (Cable)
2
1
10 reps
12 reps
-
-
6
Cable Crunch
2
1
10 reps
12 reps
-
-
7A
Back Extension
2
10 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
2
1
6 reps
8 reps
-
-
3
Chest Fly (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Overhead Press (Machine)
2
1
8 reps
10 reps
-
-
5A
Bicep Curl (Barbell)
2
1
8 reps
10 reps
-
-
5B
Overhead Tricep Extension (Cable)
2
1
10 reps
12 reps
-
-
6
Cable Crunch
2
1
10 reps
12 reps
-
-
7A
Back Extension
2
10 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Chest Fly (Machine)
2
1
10 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
4 reps
6 reps
-
-
5A
Skull Crusher (Barbell)
2
1
12 reps
16 reps
-
-
5B
Preacher Curl (Barbell)
2
1
10 reps
12 reps
-
-
6
Abs Crunch (Weighted)
2
1
12 reps
15 reps
-
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Chest Fly (Machine)
2
1
10 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
4 reps
6 reps
-
-
5A
Skull Crusher (Barbell)
2
1
12 reps
16 reps
-
-
5B
Preacher Curl (Barbell)
2
1
10 reps
12 reps
-
-
6
Abs Crunch (Weighted)
2
1
12 reps
15 reps
-
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Chest Fly (Machine)
2
1
10 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
4 reps
6 reps
-
-
5A
Skull Crusher (Barbell)
2
1
12 reps
16 reps
-
-
5B
Preacher Curl (Barbell)
2
1
10 reps
12 reps
-
-
6
Abs Crunch (Weighted)
2
1
12 reps
15 reps
-
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Chest Fly (Machine)
2
1
10 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
4 reps
6 reps
-
-
5A
Skull Crusher (Barbell)
2
1
12 reps
16 reps
-
-
5B
Preacher Curl (Barbell)
2
1
10 reps
12 reps
-
-
6
Abs Crunch (Weighted)
2
1
12 reps
15 reps
-
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
10 reps
-
-
2
Dumbbell Row
2
1
4 reps
6 reps
-
-
3
Chest Fly (Cable)
2
1
12 reps
16 reps
-
-
4
Overhead Press (Dumbbell)
2
1
6 reps
8 reps
-
-
5A
Chin-Up (Assisted)
2
1
12 reps
16 reps
-
-
5B
Skull Crusher (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
10 reps
-
-
2
Dumbbell Row
2
1
4 reps
6 reps
-
-
3
Chest Fly (Cable)
2
1
12 reps
16 reps
-
-
4
Overhead Press (Dumbbell)
2
1
6 reps
8 reps
-
-
5A
Chin-Up (Assisted)
2
1
12 reps
16 reps
-
-
5B
Skull Crusher (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
10 reps
-
-
2
Dumbbell Row
2
1
4 reps
6 reps
-
-
3
Chest Fly (Cable)
2
1
12 reps
16 reps
-
-
4
Overhead Press (Dumbbell)
2
1
6 reps
8 reps
-
-
5A
Chin-Up (Assisted)
2
1
12 reps
16 reps
-
-
5B
Skull Crusher (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
10 reps
-
-
2
Dumbbell Row
2
1
4 reps
6 reps
-
-
3
Chest Fly (Cable)
2
1
12 reps
16 reps
-
-
4
Overhead Press (Dumbbell)
2
1
6 reps
8 reps
-
-
5A
Chin-Up (Assisted)
2
1
12 reps
16 reps
-
-
5B
Skull Crusher (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4 reps
6 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Pull-Up (Assisted)
2
1
10 reps
12 reps
-
-
4
One Arm Lateral Raise (Cable)
2
1
10 reps
12 reps
-
-
5A
Incline Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
5B
Tricep Pushdown (Cable)
2
1
12 reps
16 reps
-
-
6
Lying Leg Raise
2
12 reps
-
7A
Back Extension
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4 reps
6 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Pull-Up (Assisted)
2
1
10 reps
12 reps
-
-
4
One Arm Lateral Raise (Cable)
2
1
10 reps
12 reps
-
-
5A
Incline Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
5B
Tricep Pushdown (Cable)
2
1
12 reps
16 reps
-
-
6
Lying Leg Raise
2
12 reps
-
7A
Back Extension
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4 reps
6 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Pull-Up (Assisted)
2
1
10 reps
12 reps
-
-
4
One Arm Lateral Raise (Cable)
2
1
10 reps
12 reps
-
-
5A
Incline Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
5B
Tricep Pushdown (Cable)
2
1
12 reps
16 reps
-
-
6
Lying Leg Raise
2
12 reps
-
7A
Back Extension
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4 reps
6 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Pull-Up (Assisted)
2
1
10 reps
12 reps
-
-
4
One Arm Lateral Raise (Cable)
2
1
10 reps
12 reps
-
-
5A
Incline Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
5B
Tricep Pushdown (Cable)
2
1
12 reps
16 reps
-
-
6
Lying Leg Raise
2
12 reps
-
7A
Back Extension
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
8 reps
-
-
2
Leg Curl
2
1
8 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
12 reps
16 reps
-
-
5A
Tricep Rope Push Down (Cable)
2
1
8 reps
10 reps
-
-
5B
Seated Incline Hammer Curl
2
1
12 reps
16 reps
-
-
6
Leg Raise (Captain's Chair)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
8 reps
-
-
2
Leg Curl
2
1
8 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
12 reps
16 reps
-
-
5A
Tricep Rope Push Down (Cable)
2
1
8 reps
10 reps
-
-
5B
Seated Incline Hammer Curl
2
1
12 reps
16 reps
-
-
6
Leg Raise (Captain's Chair)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
8 reps
-
-
2
Leg Curl
2
1
8 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
12 reps
16 reps
-
-
5A
Tricep Rope Push Down (Cable)
2
1
8 reps
10 reps
-
-
5B
Seated Incline Hammer Curl
2
1
12 reps
16 reps
-
-
6
Leg Raise (Captain's Chair)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
8 reps
-
-
2
Leg Curl
2
1
8 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
12 reps
16 reps
-
-
5A
Tricep Rope Push Down (Cable)
2
1
8 reps
10 reps
-
-
5B
Seated Incline Hammer Curl
2
1
12 reps
16 reps
-
-
6
Leg Raise (Captain's Chair)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
4 reps
6 reps
-
-
3
Wide Grip Pull-Up
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
16 reps
20 reps
-
-
5A
Tricep Pushdown (Cable)
2
1
10 reps
12 reps
-
-
5B
Hammer Curl (Cable)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
4 reps
6 reps
-
-
3
Wide Grip Pull-Up
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
16 reps
20 reps
-
-
5A
Tricep Pushdown (Cable)
2
1
10 reps
12 reps
-
-
5B
Hammer Curl (Cable)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
4 reps
6 reps
-
-
3
Wide Grip Pull-Up
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
16 reps
20 reps
-
-
5A
Tricep Pushdown (Cable)
2
1
10 reps
12 reps
-
-
5B
Hammer Curl (Cable)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
4 reps
6 reps
-
-
3
Wide Grip Pull-Up
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
16 reps
20 reps
-
-
5A
Tricep Pushdown (Cable)
2
1
10 reps
12 reps
-
-
5B
Hammer Curl (Cable)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
4 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Machine)
2
1
12 reps
15 reps
-
-
5A
Preacher Curl (Dumbbell)
2
1
12 reps
15 reps
-
-
5B
Bench Press (Close Grip)
2
1
8 reps
10 reps
-
-
6
Cable Crunch
2
12 reps
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
4 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Machine)
2
1
12 reps
15 reps
-
-
5A
Preacher Curl (Dumbbell)
2
1
12 reps
15 reps
-
-
5B
Bench Press (Close Grip)
2
1
8 reps
10 reps
-
-
6
Cable Crunch
2
12 reps
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
4 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Machine)
2
1
12 reps
15 reps
-
-
5A
Preacher Curl (Dumbbell)
2
1
12 reps
15 reps
-
-
5B
Bench Press (Close Grip)
2
1
8 reps
10 reps
-
-
6
Cable Crunch
2
12 reps
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
4 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Machine)
2
1
12 reps
15 reps
-
-
5A
Preacher Curl (Dumbbell)
2
1
12 reps
15 reps
-
-
5B
Bench Press (Close Grip)
2
1
8 reps
10 reps
-
-
6
Cable Crunch
2
12 reps
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
8 reps
-
-
2
Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
3
Lunge (Dumbbell)
2
1
4 reps
6 reps
-
-
4
Face Pull
2
1
16 reps
20 reps
-
-
5A
Dip (Bodyweight)
2
1
10 reps
12 reps
-
-
5B
Bicep Curl (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Hanging Oblique Knee Raise
2
1
10 reps
12 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
8 reps
-
-
2
Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
3
Lunge (Dumbbell)
2
1
4 reps
6 reps
-
-
4
Face Pull
2
1
16 reps
20 reps
-
-
5A
Dip (Bodyweight)
2
1
10 reps
12 reps
-
-
5B
Bicep Curl (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Hanging Oblique Knee Raise
2
1
10 reps
12 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
8 reps
-
-
2
Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
3
Lunge (Dumbbell)
2
1
4 reps
6 reps
-
-
4
Face Pull
2
1
16 reps
20 reps
-
-
5A
Dip (Bodyweight)
2
1
10 reps
12 reps
-
-
5B
Bicep Curl (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Hanging Oblique Knee Raise
2
1
10 reps
12 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
8 reps
-
-
2
Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
3
Lunge (Dumbbell)
2
1
4 reps
6 reps
-
-
4
Face Pull
2
1
16 reps
20 reps
-
-
5A
Dip (Bodyweight)
2
1
10 reps
12 reps
-
-
5B
Bicep Curl (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Hanging Oblique Knee Raise
2
1
10 reps
12 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
4 reps
6 reps
-
-
3
Leg Extension
2
1
8 reps
10 reps
-
-
4
Single Arm Rear Delt Cable Fly
2
1
10 reps
12 reps
-
-
5A
Push Up (Weighted)
2
1
12 reps
16 reps
-
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Oblique Crunch
2
1
12 reps
16 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
8 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
4 reps
6 reps
-
-
3
Leg Extension
2
1
8 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
2
1
10 reps
12 reps
-
-
5A
Push Up (Weighted)
2
1
12 reps
16 reps
-
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Oblique Crunch
2
1
12 reps
16 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
8 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
4 reps
6 reps
-
-
3
Leg Extension
2
1
8 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
2
1
10 reps
12 reps
-
-
5A
Push Up (Weighted)
2
1
12 reps
16 reps
-
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Oblique Crunch
2
1
12 reps
16 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
4 reps
6 reps
-
-
3
Leg Extension
2
1
8 reps
10 reps
-
-
4
Single Arm Rear Delt Cable Fly
2
1
10 reps
12 reps
-
-
5A
Push Up (Weighted)
2
1
12 reps
16 reps
-
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Oblique Crunch
2
1
12 reps
16 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Bent Over Row (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
-
-
3
Chest Fly (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
4
Overhead Press (Machine)
2 Sets
1 Set
8 Reps
10 Reps
-
-
5A
Bicep Curl (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
5B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
12 Reps
-
-
6
Cable Crunch
2 Sets
1 Set
10 Reps
12 Reps
-
-
7A
Back Extension
2 Sets
10 Reps
-
7B
Standing Calf Raise
1 Set
1 Set
20 Reps
12 Reps
-
-
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
4 Reps
6 Reps
-
-
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
6 Reps
8 Reps
-
-
3
Pull-Up (Assisted)
2 Sets
1 Set
10 Reps
12 Reps
-
-
4
One Arm Lateral Raise (Cable)
2 Sets
1 Set
10 Reps
12 Reps
-
-
5A
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
-
-
5B
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
16 Reps
-
-
6
Lying Leg Raise
2 Sets
12 Reps
-
7A
Back Extension
1 Set
12 Reps
-
7B
Standing Calf Raise
1 Set
1 Set
20 Reps
12 Reps
-
-
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
4 Reps
6 Reps
-
-
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6 Reps
8 Reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
4
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
15 Reps
-
-
5A
Preacher Curl (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
-
-
5B
Bench Press (Close Grip)
2 Sets
1 Set
8 Reps
10 Reps
-
-
6
Cable Crunch
2 Sets
12 Reps
-
7A
Back Extension (Weighted)
2 Sets
12 Reps
-
7B
Standing Calf Raise
1 Set
1 Set
20 Reps
12 Reps
-
-