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Strength

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Program Description

Strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 09, 2024 10:34
  • Last Edited
    Jan 18, 2025 03:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Hack Squat
2
10-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-7 Reps
6-8 Reps
-
-
3
Lateral Raise (Cable)
3 Sets
6-8 Reps
-
4
Incline Chest Press (Machine)
3 Sets
6-8 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
-
6
Dip (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
10-12 Reps
-
-
-
7
Cable Overhead Extension
2 Sets
6-8 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
75%
85%
2
Bent Over Row (Barbell)
2 Sets
6-8 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
8-10 Reps
-
4
Pullover (Machine)
2 Sets
6-8 Reps
-
5
Seated Row (Machine)
2 Sets
6-8 Reps
-
6
Single Arm Iso Row
2 Sets
6-8 Reps
-
7
Wide Grip Pull-Up
2 Sets
6-8 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
-
9
Bicep Curl (Cable)
2 Sets
6-8 Reps
-
Day 6
1
Bench Press (Close Grip)
3 Sets
5 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-8 Reps
-
-
3
Reverse Pec Deck
3 Sets
8-10 Reps
-
4
Behind Back Bicep Cable Curl
2 Sets
6-8 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
6
JM Press (Smith Machine)
2 Sets
6-8 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
Day 4
1
Wrist Curls
1 Set
1 Set
12 Reps
10 Reps
-
-
2
Hammer Curl
2 Sets
6-8 Reps
-
3
Shrug (Trap Bar)
3 Sets
15 Reps
-
4
Abs Crunch (Machine)
3 Sets
10 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
1 Reps
-
2
Bench Press (Barbell)
3 Sets
1 Reps
-
3
Deadlift (Barbell)
3 Sets
1 Reps
-
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
3 Reps
2 Reps
80%
90%
95%
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
3
Hack Squat
2 Sets
10-15 Reps
-
4
Leg Extension
2 Sets
12-15 Reps
-
5
Hamstring Curl
2 Sets
10-15 Reps
-
6
Standing Calf Raise
2 Sets
10-15 Reps
-