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BoostcampPNG

Mass Full Body Workout

by Sinan E.

Program Description

This program works for heavy muscle gaining. It targets every muscle groups. For sustain this program, you should take heavy calories.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 27, 2024 08:06
  • Last Edited
    Nov 05, 2024 03:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
15 reps
-
5
Incline Fly Press (Dumbbell)
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
15 reps
-
5
Incline Fly Press (Dumbbell)
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
15 reps
-
5
Incline Fly Press (Dumbbell)
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
15 reps
-
5
Incline Fly Press (Dumbbell)
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
15 reps
-
5
Incline Fly Press (Dumbbell)
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
15 reps
-
5
Incline Fly Press (Dumbbell)
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
15 reps
-
5
Incline Fly Press (Dumbbell)
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
15 reps
-
5
Incline Fly Press (Dumbbell)
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
15 reps
-
5
Incline Fly Press (Dumbbell)
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Cable Crossover
3
15 reps
-
5
Incline Fly Press (Dumbbell)
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
3
10 reps
-
7
Overhead Extension (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Lat Pulldown
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Lat Pulldown
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Lat Pulldown
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Lat Pulldown
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Lat Pulldown
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Lat Pulldown
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Lat Pulldown
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Lat Pulldown
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Lat Pulldown
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Wrist Curls
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
-
2
Lat Pulldown
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5
Chest Supported Row (Dumbbell)
2
12 reps
-
6
Shrug (Barbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
9
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
2
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl (Cable)
2
12 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
2
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl (Cable)
2
12 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
2
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl (Cable)
2
12 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
2
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl (Cable)
2
12 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
2
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl (Cable)
2
12 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
2
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl (Cable)
2
12 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
2
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl (Cable)
2
12 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
2
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl (Cable)
2
12 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
2
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl (Cable)
2
12 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
2
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Lying Leg Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Incline Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl (Cable)
2
12 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
6
Wood Chop
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
8
Hanging Leg Raise
3
8 reps
-
9
Plank
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
6
Wood Chop
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
8
Hanging Leg Raise
3
8 reps
-
9
Plank
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
6
Wood Chop
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
8
Hanging Leg Raise
3
8 reps
-
9
Plank
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
6
Wood Chop
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
8
Hanging Leg Raise
3
8 reps
-
9
Plank
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
6
Wood Chop
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
8
Hanging Leg Raise
3
8 reps
-
9
Plank
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
6
Wood Chop
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
8
Hanging Leg Raise
3
8 reps
-
9
Plank
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
6
Wood Chop
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
8
Hanging Leg Raise
3
8 reps
-
9
Plank
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
6
Wood Chop
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
8
Hanging Leg Raise
3
8 reps
-
9
Plank
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
6
Wood Chop
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
8
Hanging Leg Raise
3
8 reps
-
9
Plank
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
6
Wood Chop
3
10 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
8
Hanging Leg Raise
3
8 reps
-
9
Plank
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
20 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Decline Bench Press (Barbell)
3 Sets
10 Reps
-
4
Cable Crossover
3 Sets
15 Reps
-
5
Incline Fly Press (Dumbbell)
2 Sets
12 Reps
-
6
Close Grip Bench Press (Smith Machine)
3 Sets
10 Reps
-
7
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
9
Cable Crunch
3 Sets
20 Reps
-
Day 2
1
Wide Grip Pull-Up
3 Sets
8 Reps
-
2
Lat Pulldown
4 Sets
8 Reps
-
3
T-Bar Row
3 Sets
10 Reps
-
4
Straight Arm Pulldown
3 Sets
12 Reps
-
5
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
-
6
Shrug (Barbell)
3 Sets
12 Reps
-
7
Face Pull
3 Sets
12 Reps
-
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
9
Wrist Curls
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Barbell)
2 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Lying Leg Curl
3 Sets
12 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
8
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
9
Hammer Curl (Cable)
2 Sets
12 Reps
-
10
Bicep Curl (Cable)
3 Sets
15 Reps
-
Day 4
1
Arnold Press
4 Sets
10 Reps
-
2
Lateral Raise (Cable)
3 Sets
10 Reps
-
3
Front Raise
3 Sets
10 Reps
-
4
Reverse Pec Deck
3 Sets
12 Reps
-
5
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
6
Wood Chop
3 Sets
10 Reps
-
7
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
8
Hanging Leg Raise
3 Sets
8 Reps
-
9
Plank
3 Sets
12 Reps
-
Day 5
1
Cardio
2 Sets
20 mins
-