logo
BoostcampPNG

Be strong

by First name Last name
2 athletes joined

Program Description

Be strong

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 15, 2024 11:44
  • Last Edited
    Oct 16, 2024 12:37
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
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
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
20 Reps
12 Reps
-
-
-
1B
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
2A
Seated Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
15 Reps
-
-
2B
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
2C
Neck Extension
4 Sets
12 Reps
-
3A
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
-
3B
Standing Calf Raise
4 Sets
15 Reps
-
Day 2
1A
Safety Bar Squat
2 Sets
2 Sets
10 Reps
12 Reps
-
-
1B
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
2A
Standing Calf Raise
3 Sets
15 Reps
-
2B
Leg Curl
4 Sets
25 Reps
-
3
Leg Extension
4 Sets
25 Reps
-
Day 3
1A
Underhand Lat Pulldown
2 Sets
2 Sets
10 Reps
12 Reps
-
-
1B
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
15 Reps
-
-
2A
Barbell Row
2 Sets
2 Sets
10 Reps
12 Reps
-
-
2B
Straight Arm Pulldown
4 Sets
15 Reps
-
3A
Bicep Curl (Cable)
4 Sets
12 Reps
-
3B
Hammer Curl
4 Sets
10 Reps
-
Day 4
1A
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
15 Reps
-
-
1B
Decline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2A
JM Press
4 Sets
15 Reps
-
2B
Decline Push Up
5 Sets
20 Reps
-
2C
Neck Extension
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
Day 5
1A
Romanian Deadlift (Barbell)
1 Set
3 Sets
10 Reps
15 Reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
2A
Leg Curl
4 Sets
25 Reps
-
2B
Neck Extension
4 Sets
10 Reps
-
3A
Leg Extension
4 Sets
25 Reps
-
3B
Rear Delt Fly (Cable)
4 Sets
10 Reps
-
Day 6
1A
Lat Pulldown (Single Arm)
4 Sets
20 Reps
-
1B
Preacher Curl (EZ Bar)
4 Sets
10 Reps
-
2A
Rack Pull (Barbell)
4 Sets
10 Reps
-
2B
Good Morning
4 Sets
10 Reps
-
3A
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
3B
Face Pull
4 Sets
10 Reps
-