Program Description
This is a periodized bodybuilding routine structured around an Upper-Lower split, designed to maximize strength, hypertrophy, and metabolic conditioning. The program progresses through three distinct phases, each focusing on a specific training adaptation. Split: Upper-Lower (4 days per week) Day 1: Upper Body Day 2: Lower Body Day 3: Rest or Active Recovery Day 4: Upper Body Day 5: Lower Body Day 6: Rest or Active Recovery Day 7: Rest or Optional Mobility Work Warm up each session with dynamic mobility drill and a ramp-up set for each compound lift. Rest times are based on your ability to recover after each set, but generally rest times should be the following: Phase I: 2-3 minutes Phase II: 1-2 minutes Phase III: 30 seconds
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 02, 2025 05:21
- Last EditedJun 18, 2025 08:35
Summary
Set sail on a transformative 12-week journey with The Buccaneer program, designed for dedicated lifters ready to elevate their strength and physique. Comprising four intense training days each week, this program focuses on compound movements and targeted isolation exercises to build muscle and enhance overall fitness. From barbell squats to weighted pull-ups, each session is crafted to challenge your limits and boost your performance. Join a community of like-minded fitness enthusiasts and navigate your way to a stronger, more confident you!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
4
3-6 reps
-
2
Good Morning
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Standing Calf Raise (Machine)
4
8-12 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Good Morning
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Standing Calf Raise (Machine)
4
8-12 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Good Morning
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Standing Calf Raise (Machine)
4
8-12 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
-
2
Good Morning
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Standing Calf Raise (Machine)
4
8-12 reps
-
6
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-8 reps
-
2
Single Leg Deadlift
4
6-8 reps
-
3
Sissy Squat
3
8-12 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Single Leg Calf Raise (Machine)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-8 reps
-
2
Single Leg Deadlift
4
6-8 reps
-
3
Sissy Squat
3
8-12 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Single Leg Calf Raise (Machine)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-8 reps
-
2
Single Leg Deadlift
4
6-8 reps
-
3
Sissy Squat
3
8-12 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Single Leg Calf Raise (Machine)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6-8 reps
-
2
Single Leg Deadlift
4
6-8 reps
-
3
Sissy Squat
3
8-12 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Single Leg Calf Raise (Machine)
4
12-15 reps
-
6
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Good Morning
4
8-12 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
15-20 reps
-
6
Wood Chop
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Good Morning
4
8-12 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
15-20 reps
-
6
Wood Chop
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Good Morning
4
8-12 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
15-20 reps
-
6
Wood Chop
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Good Morning
4
8-12 reps
-
3
Goblet Squat
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise (Machine)
4
15-20 reps
-
6
Wood Chop
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Pull-Up (Weighted)
4
3-6 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
6-8 reps
-
6
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
7
Skull Crusher (Barbell)
3
6-8 reps
-
8
Bicep Curl (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Pull-Up (Weighted)
4
3-6 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
6-8 reps
-
6
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
7
Skull Crusher (Barbell)
3
6-8 reps
-
8
Bicep Curl (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Pull-Up (Weighted)
4
3-6 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
6-8 reps
-
6
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
7
Skull Crusher (Barbell)
3
6-8 reps
-
8
Bicep Curl (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Pull-Up (Weighted)
4
3-6 reps
-
3
Bench Press (Dumbbell)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Seated Overhead Press (Barbell)
3
6-8 reps
-
6
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
7
Skull Crusher (Barbell)
3
6-8 reps
-
8
Bicep Curl (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pullover (Dumbbell)
4
6-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Arnold Press
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pullover (Dumbbell)
4
6-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Arnold Press
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pullover (Dumbbell)
4
6-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Arnold Press
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pullover (Dumbbell)
4
6-8 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Arnold Press
3
8-12 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Lat Prayer
4
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Z Press (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
12-15 reps
-
8
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Lat Prayer
4
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Z Press (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
12-15 reps
-
8
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Lat Prayer
4
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Z Press (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
12-15 reps
-
8
21s (EZ Bar)
3
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Lat Prayer
4
8-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Z Press (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
12-15 reps
-
8
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
3-6 reps
-
2
Romanian Deadlift (Barbell)
4
3-6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Leg Curl
3
6-8 reps
-
5
Seated Calf Raise
4
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
3
Single Leg Leg Extension
3
8-12 reps
-
4
Single-Leg Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Pallof Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
3
Single Leg Leg Extension
3
8-12 reps
-
4
Single-Leg Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Pallof Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
3
Single Leg Leg Extension
3
8-12 reps
-
4
Single-Leg Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Pallof Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
3
Single Leg Leg Extension
3
8-12 reps
-
4
Single-Leg Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Pallof Press
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Single Leg Romanian Deadlift
4
8-12 reps
-
3
Step-Up (Weighted)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Plank with Shoulder Taps
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Single Leg Romanian Deadlift
4
8-12 reps
-
3
Step-Up (Weighted)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Plank with Shoulder Taps
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Single Leg Romanian Deadlift
4
8-12 reps
-
3
Step-Up (Weighted)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Plank with Shoulder Taps
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Single Leg Romanian Deadlift
4
8-12 reps
-
3
Step-Up (Weighted)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Plank with Shoulder Taps
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Barbell Row
4
3-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Face Pull
3
6-8 reps
-
7
Single Arm Overhead Tricep Extension
3
6-8 reps
-
8
Alternating Dumbbell Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Barbell Row
4
3-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Face Pull
3
6-8 reps
-
7
Single Arm Overhead Tricep Extension
3
6-8 reps
-
8
Alternating Dumbbell Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Barbell Row
4
3-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Face Pull
3
6-8 reps
-
7
Single Arm Overhead Tricep Extension
3
6-8 reps
-
8
Alternating Dumbbell Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
-
2
Barbell Row
4
3-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Chin-Up (Weighted)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Face Pull
3
6-8 reps
-
7
Single Arm Overhead Tricep Extension
3
6-8 reps
-
8
Alternating Dumbbell Curl
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
T-Bar Row
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
T-Bar Row
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
T-Bar Row
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
T-Bar Row
3
8-12 reps
-
7
Tricep Pushdown (Cable)
3
8-12 reps
-
8
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Crossover (Low To High)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Face Pull
1
50 reps
-
7
Skull Crusher 21'S (EZ Bar)
3
21 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Crossover (Low To High)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Face Pull
1
50 reps
-
7
Skull Crusher 21'S (EZ Bar)
3
21 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Crossover (Low To High)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Face Pull
1
50 reps
-
7
Skull Crusher 21'S (EZ Bar)
3
21 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Dumbbell Row
4
8-12 reps
-
3
Crossover (Low To High)
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Face Pull
1
50 reps
-
7
Skull Crusher 21'S (EZ Bar)
3
21 reps
-
8
Face Away Cable Curl
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
3-6 Reps
-
2
Good Morning4 Sets
3-6 Reps
-
3
Leg Extension3 Sets
6-8 Reps
-
4
Leg Curl3 Sets
6-8 Reps
-
5
Standing Calf Raise (Machine)4 Sets
8-12 Reps
-
6
Decline Sit Up (Weighted)3 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Barbell)4 Sets
3-6 Reps
-
2
Pull-Up (Weighted)4 Sets
3-6 Reps
-
3
Bench Press (Dumbbell)3 Sets
6-8 Reps
-
4
Single Arm Row (Dumbbell)3 Sets
6-8 Reps
-
5
Seated Overhead Press (Barbell)3 Sets
6-8 Reps
-
6
Rear Delt Fly (Dumbbell)3 Sets
6-8 Reps
-
7
Skull Crusher (Barbell)3 Sets
6-8 Reps
-
8
Bicep Curl (Barbell)3 Sets
6-8 Reps
-
Day 3
1
Leg Press4 Sets
3-6 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
3-6 Reps
-
3
Leg Extension3 Sets
6-8 Reps
-
4
Leg Curl3 Sets
6-8 Reps
-
5
Seated Calf Raise4 Sets
8-12 Reps
-
6
Cable Crunch3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)4 Sets
3-6 Reps
-
2
Barbell Row4 Sets
3-6 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
-
4
Chin-Up (Weighted)3 Sets
6-8 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
6-8 Reps
-
6
Face Pull3 Sets
6-8 Reps
-
7
Single Arm Overhead Tricep Extension3 Sets
6-8 Reps
-
8
Alternating Dumbbell Curl3 Sets
6-8 Reps
-