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BoostcampPNG

yates (marcus)

by yean
1 athletes joined

Program Description

high intensity programm

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Olympic Weightlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2025 06:22
  • Last Edited
    Feb 04, 2025 07:26
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
75%
90%
2
Lateral Raise (Dumbbell)
1
1
20 reps
8 reps
80%
90%
3
One Arm Lateral Raise (Cable)
1
15 reps
90%
4
Tricep Pushdown (Cable)
1
20 reps
75%
5
Bench Press (Close Grip)
1
8 reps
75%
6
Single Arm Pushdown
1
15 reps
90%
7
Shrug (Dumbbell)
1
15 reps
90%
8
Neck Curl
1
25 reps
75%
9
Abs Crunch (Bodyweight)
1
20 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
20 reps
50%
2
Lat Pulldown
1
1
10 reps
10 reps
80%
90%
3
T-Bar Row
1
1
10 reps
8 reps
50%
90%
4
Bent Over Row (Dumbbell)
1
10 reps
80%
5
Seated Row (Cable)
1
20 reps
85%
6
Rear Delt Row
1
1
10 reps
10 reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1
15 reps
80%
8
Deadlift (Barbell)
1
1
10 reps
10 reps
50%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
20 reps
8 reps
50%
85%
2
Bench Press (Dumbbell)
1
10 reps
85%
3
Incline Bench Press (Dumbbell)
1
10 reps
80%
4
Chest Press (Machine)
1
10 reps
90%
5
Chest Fly (Dumbbell)
1
1
10 reps
10 reps
50%
60%
6
Chest Fly (Machine)
1
10 reps
90%
7
Bicep Curl (Barbell)
1
10 reps
80%
8
Bicep Curl (Cable)
1
20 reps
90%
9
Reverse Bicep Curl (EZ Bar)
1
20 reps
90%
10
Neck Extension
1
25 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
25 reps
75%
2
Seated Calf Raise
1
25 reps
85%
3
Standing Calf Raise
1
25 reps
85%
4
Squat (Barbell)
1
1
20 reps
10 reps
50%
85%
5
Pendulum Squat
1
1
20 reps
10 reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1
20 reps
80%
7
Leg Extension
1
20 reps
90%
8
Lying Leg Curl
1
20 reps
90%
Week 1
1 / 16 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
75%
90%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
8 Reps
80%
90%
3
One Arm Lateral Raise (Cable)
1 Set
15 Reps
90%
4
Tricep Pushdown (Cable)
1 Set
20 Reps
75%
5
Bench Press (Close Grip)
1 Set
8 Reps
75%
6
Single Arm Pushdown
1 Set
15 Reps
90%
7
Shrug (Dumbbell)
1 Set
15 Reps
90%
8
Neck Curl
1 Set
25 Reps
75%
9
Abs Crunch (Bodyweight)
1 Set
20 Reps
75%
Day 2
1
Back Extension (Weighted)
1 Set
20 Reps
50%
2
Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
80%
90%
3
T-Bar Row
1 Set
1 Set
10 Reps
8 Reps
50%
90%
4
Bent Over Row (Dumbbell)
1 Set
10 Reps
80%
5
Seated Row (Cable)
1 Set
20 Reps
85%
6
Rear Delt Row
1 Set
1 Set
10 Reps
10 Reps
80%
90%
7
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
80%
8
Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
50%
70%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
20 Reps
8 Reps
50%
85%
2
Bench Press (Dumbbell)
1 Set
10 Reps
85%
3
Incline Bench Press (Dumbbell)
1 Set
10 Reps
80%
4
Chest Press (Machine)
1 Set
10 Reps
90%
5
Chest Fly (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
50%
60%
6
Chest Fly (Machine)
1 Set
10 Reps
90%
7
Bicep Curl (Barbell)
1 Set
10 Reps
80%
8
Bicep Curl (Cable)
1 Set
20 Reps
90%
9
Reverse Bicep Curl (EZ Bar)
1 Set
20 Reps
90%
10
Neck Extension
1 Set
25 Reps
75%
Day 4
1
Back Extension (Weighted)
1 Set
25 Reps
75%
2
Seated Calf Raise
1 Set
25 Reps
85%
3
Standing Calf Raise
1 Set
25 Reps
85%
4
Squat (Barbell)
1 Set
1 Set
20 Reps
10 Reps
50%
85%
5
Pendulum Squat
1 Set
1 Set
20 Reps
10 Reps
75%
90%
6
Bulgarian Split Squat (Dumbbell)
1 Set
20 Reps
80%
7
Leg Extension
1 Set
20 Reps
90%
8
Lying Leg Curl
1 Set
20 Reps
90%