logo
BoostcampPNG

Ultimate Aesthetics Bodybuilding Program v1.0

by Ahmed S.
4 athletes joined

Program Description

Designed to focus on muscle groups that help with the V-taper as well as building a solid base in all key lifts

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2024 09:24
  • Last Edited
    Dec 04, 2024 08:59
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
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
-
-
2
Incline Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
3
Lat Pulldown (Neutral Grip)
4 Sets
6-10 Reps
-
4
Chest Supported T-Bar Row
3 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
-
-
6
Lateral Raise (Machine)
3 Sets
8-10 Reps
-
Day 2
1
Squat (Smith Machine)
1 Set
2 Sets
5-8 Reps
7-10 Reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3 Sets
6-10 Reps
-
3
Goblet Squat
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
6-10 Reps
-
7
Tricep Extension (Machine)
3 Sets
10-15 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
-
2
Chest Fly (Machine)
3 Sets
10-15 Reps
-
3
Smith Machine Rows
4 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
7A
Shrug (Barbell)
5 Sets
10-15 Reps
-
7B
Standing Calf Raise
5 Sets
10-15 Reps
-
Day 4
1A
Squat (Smith Machine)
3 Sets
6-10 Reps
-
1B
Reverse Wrist Curl (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press (45 Degrees)
1 Set
2 Sets
10-158 Reps
10-15 Reps
-
-
3
Leg Curl
3 Sets
10-12 Reps
-
4
Shrug (Dumbbell)
3 Sets
10-12 Reps
-
5
Decline Crunch
2 Sets
AMRAP
-
Day 5
1
Arnold Press
3 Sets
6-12 Reps
-
2
Seated Dumbbell Curl
3 Sets
4-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
4
Skull Crusher (Dumbbell)
4 Sets
6-12 Reps
-
5
Bicep Curl (Machine)
3 Sets
6-10 Reps
-