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hypertrophy and strength

by sam P.
1 athletes joined
5.0
(1 rating)

Program Description

to grow the muscles as much as possible while still being strong

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    Aug 08, 2024 03:01
  • Last Edited
    Sep 29, 2024 06:55
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Hack Squat
3 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
-
3
Leg Extension
2 Sets
10 Reps
-
4
Hamstring Curl
2 Sets
10 Reps
-
5
Standing Calf Raise
2 Sets
12 Reps
-
6
Seated Calf Raise
2 Sets
8 Reps
-
Day 5
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
3
Dip (Weighted)
1 Set
1 Set
9 Reps
10 Reps
-
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
-
5
High Row
2 Sets
8 Reps
-
6
T-Bar Row
2 Sets
8 Reps
-
7
Chest Supported Row (Machine)
2 Sets
8 Reps
-
8
Pullover (Machine)
2 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
3
Dip (Weighted)
1 Set
1 Set
9 Reps
10 Reps
-
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
-
5
High Row
2 Sets
8 Reps
-
6
T-Bar Row
2 Sets
8 Reps
-
7
Chest Supported Row (Machine)
2 Sets
8 Reps
-
8
Pullover (Machine)
2 Sets
10 Reps
-
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
-
3
Bayesian Curl
2 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
5
Hammer Curl
2 Sets
-
6
JM Press (Smith Machine)
2 Sets
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
-
8
Lateral Raise (Machine)
2 Sets
-
9
Rear Delt Fly (Machine)
2 Sets
-
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
-
3
Bayesian Curl
2 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
5
Hammer Curl
2 Sets
-
6
JM Press (Smith Machine)
2 Sets
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
-
8
Lateral Raise (Machine)
2 Sets
10 Reps
-
9
Rear Delt Fly (Machine)
2 Sets
10 Reps
-