Program Description
This 4-day strength and hypertrophy program is designed for beginner to advanced lifters looking to improve overall muscle size and strength with a well-balanced approach to targeting each muscle group twice a week. The program uses compound lifts as the core focus, supplemented with isolation movements to ensure full muscle engagement, hypertrophy, and aesthetic development. Recommended workout days: Monday, Tuesday, Thursday, Friday This program is designed to help you pack on muscle, build serious strength, and fine-tune your physique. It’s versatile enough for those who want both functional strength and aesthetic development, all while being efficient with time in the gym.
Program Overview
- LevelNovice, Intermediate, Beginner, Advanced
- GoalBodybuilding, Muscle & Sculpting, Athletics, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 08, 2024 04:11
- Last EditedOct 09, 2024 12:43
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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
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)3 Sets
4-8 Reps
-
1B
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
-
2A
Incline Bench Press (Barbell)3 Sets
6-8 Reps
-
2B
Dumbbell Row3 Sets
8-12 Reps
-
3A
Arnold Press3 Sets
8-12 Reps
-
3B
Single Arm Pushdown3 Sets
10-15 Reps
-
3C
Abs Crunch (Weighted)3 Sets
10-15 Reps
-
Day 2
1A
Seated Overhead Press (Barbell)3 Sets
6-12 Reps
-
1B
Hammer Curl3 Sets
6-12 Reps
-
2A
Pull-Up (Weighted)3 Sets
3-8 Reps
-
2B
Leg Extension3 Sets
12-15 Reps
-
3A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3B
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
3C
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
Day 3
1A
Romanian Deadlift (Barbell)4 Sets
6-12 Reps
-
1B
Standing Calf Raise4 Sets
15-20 Reps
-
2A
Seated Row (Cable)3 Sets
8-12 Reps
-
2B
Leg Extension3 Sets
8-12 Reps
-
3A
Upright Row (Barbell)3 Sets
8-12 Reps
-
3B
Hanging Leg Raise3 Sets
AMRAP
-
Day 4
1A
Bench Press (Barbell)4 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)4 Sets
8-12 Reps
-
2A
Bicep Curl (EZ Bar)4 Sets
8-10 Reps
-
2B
Tricep Pushdown (Cable)4 Sets
8-12 Reps
-
3A
Neck Curl3 Sets
15-20 Reps
-
3B
Chest Supported Row (Dumbbell)3 Sets
8-10 Reps
-
3C
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-