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Chaplain Chad

by Sean C.

Program Description

I am a Chaplain doing Chad things. If you follow this. Just do progressive overload. I tried to focus on 20 sets for each muscle. DO you and modify. I am not a personal trainer. This is just the cycle I like. It’s hypertrophic focused so rest 1 to 2 minutes per set. LISTEN TO YOUR BODY AND REST ACCORDINGLY

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 31, 2024 02:37
  • Last Edited
    Aug 15, 2024 09:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Bent Over Row (Barbell)
4 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
Lat Pulldown
4 Sets
8 Reps
-
5
Chest Press (Machine)
2 Sets
8 Reps
-
6
Single Arm Row (Dumbbell)
2 Sets
8 Reps
-
7
Cable Crunch
4 Sets
8 Reps
-
8
Abs Crunch (Machine)
4 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Goblet Squat
3 Sets
8 Reps
-
3
Leg Extension
3 Sets
8 Reps
-
4
Leg Press
2 Sets
8 Reps
-
5
Calf Raise (Leg Press)
4 Sets
8 Reps
-
6
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
-
7
Seated Hamstring Curl
4 Sets
8 Reps
-
8
Calf Raise (Bodyweight)
4 Sets
-
9
Shrug (Barbell)
3 Sets
8 Reps
-
10
Shrug (Barbell)
3 Sets
8 Reps
-
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
4
Bicep Curl (EZ Bar)
4 Sets
8 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
6
Hammer Curl
4 Sets
8 Reps
-
7
Tricep Pushdown (Cable)
4 Sets
8 Reps
-
8
Seated Dip (Machine)
4 Sets
8 Reps
-
9
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
-
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
2
Seated Row (Cable)
4 Sets
8 Reps
-
3
Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
T-Bar Row
4 Sets
8 Reps
-
5
Chest Fly (Dumbbell)
2 Sets
12 Reps
-
6
Single Arm Iso Row
2 Sets
8 Reps
-
7
Cable Crunch
4 Sets
8 Reps
-
8
Abs Crunch (Machine)
1 Set
-
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Seated Hamstring Curl
4 Sets
8 Reps
-
4
Front Squat (Barbell)
4 Sets
8 Reps
-
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
6
Seated Calf Raise
4 Sets
8 Reps
-
7
Standing Calf Raise
4 Sets
-
8
Shrug (Dumbbell)
4 Sets
8 Reps
-
9
Upright Row (Dumbbell)
4 Sets
8 Reps
-