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BoostcampPNG

Hardcore Advanced program

by Adam Q.
2 athletes joined

Program Description

Muscle growth, focusing on each muscle group per day, 5 days a week.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 14, 2024 01:32
  • Last Edited
    Dec 22, 2024 03:51
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BlogBannerPC
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
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Fly (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Fly (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Fly (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Fly (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Fly (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Fly (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Fly (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Fly (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Fly (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Fly (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Fly (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Back Extension
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Upright Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Rear Delt Fly (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Shrug (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Upright Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Rear Delt Fly (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Shrug (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Upright Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Rear Delt Fly (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Shrug (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Upright Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Rear Delt Fly (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Shrug (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Upright Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Rear Delt Fly (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Shrug (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Upright Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Rear Delt Fly (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Shrug (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Upright Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Rear Delt Fly (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Shrug (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Upright Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Rear Delt Fly (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Shrug (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Upright Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Rear Delt Fly (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Shrug (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Upright Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Rear Delt Fly (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Shrug (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Upright Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Rear Delt Fly (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Shrug (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Upright Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Rear Delt Fly (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Shrug (Barbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Forearm Curl
4
10 reps
-
7
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Forearm Curl
4
10 reps
-
7
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Forearm Curl
4
10 reps
-
7
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Forearm Curl
4
10 reps
-
7
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Forearm Curl
4
10 reps
-
7
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Forearm Curl
4
10 reps
-
7
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Forearm Curl
4
10 reps
-
7
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Forearm Curl
4
10 reps
-
7
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Forearm Curl
4
10 reps
-
7
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Forearm Curl
4
10 reps
-
7
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Forearm Curl
4
10 reps
-
7
Wrist Curls
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Hammer Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Forearm Curl
4
10 reps
-
7
Wrist Curls
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
4
20 reps
-
4
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
4
20 reps
-
4
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
4
20 reps
-
4
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
4
20 reps
-
4
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
4
20 reps
-
4
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
4
20 reps
-
4
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
4
20 reps
-
4
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
4
20 reps
-
4
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
4
20 reps
-
4
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
4
20 reps
-
4
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
4
20 reps
-
4
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Calf Raise
4
20 reps
-
4
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Chest Fly (Machine)
4 Sets
10 Reps
-
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Straight Bar Lat Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Back Extension
4 Sets
25 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
6
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Shrug (Barbell)
4 Sets
12 Reps
-
Day 4
1
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Forearm Curl
4 Sets
10 Reps
-
7
Wrist Curls
4 Sets
10 Reps
-
Day 5
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Calf Raise
4 Sets
20 Reps
-
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-