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Shortcut to Size

by Sean K.
5 athletes joined

Program Description

This program is based on the training concept called periodization. Periodization is the method of changing up your training at specified time points. The very first periodized scheme to be used with weights is called Linear Periodization (also known as Classic Periodization). That simply means that you start with light weight and high reps and as the program progresses the weights used get heavier and heavier and the reps completed per set get fewer and fewer.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2025 05:17
  • Last Edited
    Feb 21, 2025 11:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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 (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
2
Incline Bench Press (Barbell)
3
1
12-15 reps
-15 reps
70%
70%
3
Incline Chest Fly (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
4
Cable Crossover
3
1
12-15 reps
-15 reps
70%
70%
5
Tricep Pushdown (Cable)
3
1
12-15 reps
-15 reps
70%
70%
6
Lying Tricep Extension (Barbell)
3
1
12-15 reps
-15 reps
70%
70%
7
Overhead Extension (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
8
Standing Calf Raise
4
25-30 reps
50%
9
Seated Calf Raise
4
25-30 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
2
Incline Bench Press (Barbell)
3
1
9-11 reps
-11 reps
75%
75%
3
Incline Chest Fly (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
4
Cable Crossover
3
1
9-11 reps
-11 reps
75%
75%
5
Tricep Pushdown (Cable)
3
1
9-11 reps
-11 reps
75%
75%
6
Lying Tricep Extension (Barbell)
3
1
9-11 reps
-11 reps
75%
75%
7
Overhead Extension (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
8
Standing Calf Raise
4
15-20 reps
60%
9
Seated Calf Raise
4
15-20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
2
Incline Bench Press (Barbell)
3
1
6-8 reps
-8 reps
80%
80%
3
Incline Chest Fly (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
4
Cable Crossover
3
1
6-15 reps
-8 reps
80%
80%
5
Tricep Pushdown (Cable)
3
1
6-8 reps
-8 reps
80%
80%
6
Lying Tricep Extension (Barbell)
3
1
6-8 reps
-8 reps
80%
80%
7
Overhead Extension (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
8
Standing Calf Raise
4
10-14 reps
70%
9
Seated Calf Raise
4
10-14 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
2
Incline Bench Press (Barbell)
3
1
3-5 reps
-5 reps
90%
90%
3
Incline Chest Fly (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
4
Cable Crossover
3
1
3-5 reps
-5 reps
90%
90%
5
Tricep Pushdown (Cable)
3
1
3-5 reps
-5 reps
90%
90%
6
Lying Tricep Extension (Barbell)
3
1
3-5 reps
-5 reps
90%
90%
7
Overhead Extension (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
8
Standing Calf Raise
4
6-9 reps
80%
9
Seated Calf Raise
4
6-9 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
3
Chest Fly (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
4
Cable Crossover
3
1
12-15 reps
-15 reps
70%
70%
5
Tricep Pushdown (Cable)
3
1
12-15 reps
-15 reps
70%
70%
6
Lying Tricep Extension (Barbell)
3
1
12-15 reps
-15 reps
70%
70%
7
Overhead Extension (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
8
Standing Calf Raise
4
25-30 reps
50%
9
Seated Calf Raise
4
25-30 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
2
Incline Bench Press (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
3
Chest Fly (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
4
Cable Crossover
3
1
9-11 reps
-11 reps
75%
75%
5
Tricep Pushdown (Cable)
3
1
9-11 reps
-11 reps
75%
75%
6
Lying Tricep Extension (Barbell)
3
1
9-11 reps
-11 reps
75%
75%
7
Overhead Extension (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
8
Standing Calf Raise
4
15-20 reps
60%
9
Seated Calf Raise
4
15-20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
3
Chest Fly (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
4
Cable Crossover
3
1
6-8 reps
-8 reps
80%
80%
5
Tricep Pushdown (Cable)
3
1
6-8 reps
-8 reps
80%
80%
6
Lying Tricep Extension (Barbell)
3
1
6-8 reps
-8 reps
80%
80%
7
Overhead Extension (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
8
Standing Calf Raise
4
10-14 reps
70%
9
Seated Calf Raise
4
10-14 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
2
Incline Bench Press (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
3
Chest Fly (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
4
Cable Crossover
3
1
3-5 reps
-5 reps
90%
90%
5
Tricep Pushdown (Cable)
3
1
3-5 reps
-5 reps
90%
90%
6
Lying Tricep Extension (Barbell)
3
1
3-5 reps
-5 reps
90%
90%
7
Overhead Extension (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
8
Standing Calf Raise
4
6-9 reps
80%
9
Seated Calf Raise
4
6-9 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
3
Incline Chest Fly (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
4
Cable Crossover
3
1
12-15 reps
-15 reps
70%
70%
5
Tricep Pushdown (Cable)
3
1
12-15 reps
-15 reps
70%
70%
6
Bench Press (Close Grip)
3
1
12-15 reps
-15 reps
70%
70%
7
Overhead Extension (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
8
Standing Calf Raise
4
25-30 reps
50%
9
Seated Calf Raise
4
25-30 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
2
Incline Bench Press (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
3
Incline Chest Fly (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
4
Cable Crossover
3
1
9-11 reps
-11 reps
75%
75%
5
Tricep Pushdown (Cable)
3
1
9-11 reps
-11 reps
75%
75%
6
Bench Press (Close Grip)
3
1
9-11 reps
-11 reps
75%
75%
7
Overhead Extension (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
8
Standing Calf Raise
4
15-20 reps
60%
9
Seated Calf Raise
4
15-20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
3
Incline Chest Fly (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
4
Cable Crossover
3
1
6-8 reps
-8 reps
80%
80%
5
Tricep Pushdown (Cable)
3
1
6-8 reps
-8 reps
80%
80%
6
Bench Press (Close Grip)
3
1
6-8 reps
-8 reps
80%
80%
7
Overhead Extension (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
8
Standing Calf Raise
4
10-14 reps
70%
9
Seated Calf Raise
4
10-14 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
2
Incline Bench Press (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
3
Incline Chest Fly (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
4
Cable Crossover
3
1
3-5 reps
-5 reps
90%
90%
5
Tricep Pushdown (Cable)
3
1
3-5 reps
-5 reps
90%
90%
6
Bench Press (Close Grip)
3
1
3-5 reps
-5 reps
90%
90%
7
Overhead Extension (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
8
Standing Calf Raise
4
6-9 reps
80%
9
Seated Calf Raise
4
6-9 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
1
12-15 reps
-15 reps
70%
70%
2
Wide Grip Lat Pulldown
3
1
12-15 reps
-15 reps
70%
70%
3
Lat Pulldown
3
1
12-15 reps
-15 reps
70%
70%
4
Straight Arm Pulldown
3
1
12-15 reps
-15 reps
70%
70%
5
Bicep Curl (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
6
Incline Curl (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
7
Preacher Curl (Barbell)
3
1
12-15 reps
-15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
1
9-15 reps
-11 reps
75%
75%
2
Wide Grip Lat Pulldown
3
1
9-11 reps
-11 reps
75%
75%
3
Lat Pulldown
3
1
9-11 reps
-11 reps
75%
75%
4
Straight Arm Pulldown
3
1
9-11 reps
-11 reps
75%
75%
5
Bicep Curl (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
6
Incline Curl (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
7
Preacher Curl (Barbell)
3
1
9-11 reps
-11 reps
75%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
1
6-8 reps
-8 reps
80%
80%
2
Wide Grip Lat Pulldown
3
1
6-8 reps
-8 reps
80%
80%
3
Lat Pulldown
3
1
6-8 reps
-8 reps
80%
80%
4
Straight Arm Pulldown
3
1
6-8 reps
-8 reps
80%
80%
5
Bicep Curl (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
6
Incline Curl (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
7
Preacher Curl (Barbell)
3
1
6-8 reps
-8 reps
80%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
1
3-5 reps
-5 reps
90%
90%
2
Wide Grip Lat Pulldown
3
1
3-5 reps
-5 reps
90%
90%
3
Lat Pulldown
3
1
3-5 reps
-5 reps
90%
90%
4
Straight Arm Pulldown
3
1
3-5 reps
-5 reps
90%
90%
5
Bicep Curl (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
6
Incline Curl (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
7
Preacher Curl (Barbell)
3
1
3-5 reps
-5 reps
90%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
1
12-15 reps
-15 reps
70%
70%
2
Wide Grip Lat Pulldown
3
1
12-15 reps
-15 reps
70%
70%
3
Underhand Lat Pulldown
3
1
12-15 reps
-15 reps
70%
70%
4
Seated Row (Cable)
3
1
12-15 reps
-15 reps
70%
70%
5
Bicep Curl (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
6
Preacher Curl (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
7
Hammer Curl
3
1
12-15 reps
-15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
1
9-11 reps
-11 reps
75%
75%
2
Wide Grip Lat Pulldown
3
1
9-11 reps
-11 reps
75%
75%
3
Underhand Lat Pulldown
3
1
9-11 reps
-11 reps
75%
75%
4
Seated Row (Cable)
3
1
9-11 reps
-11 reps
75%
75%
5
Bicep Curl (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
6
Preacher Curl (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
7
Hammer Curl
3
1
9-11 reps
-11 reps
75%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
1
6-8 reps
-8 reps
80%
80%
2
Wide Grip Lat Pulldown
3
1
6-8 reps
-8 reps
80%
80%
3
Underhand Lat Pulldown
3
1
6-8 reps
-8 reps
80%
80%
4
Seated Row (Cable)
3
1
6-8 reps
-8 reps
80%
80%
5
Bicep Curl (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
6
Preacher Curl (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
7
Hammer Curl
3
1
6-8 reps
-8 reps
80%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
1
3-5 reps
-5 reps
90%
90%
2
Wide Grip Lat Pulldown
3
1
3-5 reps
-5 reps
90%
90%
3
Underhand Lat Pulldown
3
1
3-5 reps
-5 reps
90%
90%
4
Seated Row (Cable)
3
1
3-5 reps
-5 reps
90%
90%
5
Bicep Curl (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
6
Preacher Curl (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
7
Hammer Curl
3
1
3-5 reps
-5 reps
90%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
1
12-15 reps
-15 reps
70%
70%
2
Wide Grip Lat Pulldown
3
1
12-15 reps
-15 reps
70%
70%
3
Straight Arm Pulldown
3
1
12-15 reps
-15 reps
70%
70%
4
Seated Row (Cable)
3
1
12-15 reps
-15 reps
70%
70%
5
Bicep Curl (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
6
Incline Curl (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
7
Preacher Curl (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
1
9-11 reps
-11 reps
75%
75%
2
Wide Grip Lat Pulldown
3
1
9-11 reps
-11 reps
75%
75%
3
Straight Arm Pulldown
3
1
9-11 reps
-11 reps
75%
75%
4
Seated Row (Cable)
3
1
9-11 reps
-11 reps
75%
75%
5
Bicep Curl (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
6
Incline Curl (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
7
Preacher Curl (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
1
6-8 reps
-8 reps
80%
80%
2
Wide Grip Lat Pulldown
3
1
6-8 reps
-8 reps
80%
80%
3
Straight Arm Pulldown
3
1
6-8 reps
-8 reps
80%
80%
4
Seated Row (Cable)
3
1
6-8 reps
-8 reps
80%
80%
5
Bicep Curl (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
6
Incline Curl (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
7
Preacher Curl (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
1
3-5 reps
-5 reps
90%
90%
2
Wide Grip Lat Pulldown
3
1
3-5 reps
-5 reps
90%
90%
3
Straight Arm Pulldown
3
1
3-5 reps
-5 reps
90%
90%
4
Seated Row (Cable)
3
1
3-5 reps
-5 reps
90%
90%
5
Bicep Curl (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
6
Incline Curl (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
7
Preacher Curl (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
12-15 reps
-15 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
3
Front Raise
3
1
12-15 reps
-15 reps
70%
70%
4
Rear Delt Fly (Machine)
3
1
12-15 reps
-15 reps
70%
70%
5
Shrug (Dumbbell)
4
1
12-15 reps
-15 reps
70%
70%
6
Seated Calf Raise
4
25-30 reps
50%
7
Calf Raise (Leg Press)
4
25-30 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
9-11 reps
-11 reps
75%
75%
2
Lateral Raise (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
3
Front Raise
3
1
9-11 reps
-11 reps
75%
75%
4
Rear Delt Fly (Machine)
3
1
9-11 reps
-11 reps
75%
75%
5
Shrug (Dumbbell)
4
1
9-11 reps
-11 reps
75%
75%
6
Seated Calf Raise
4
15-20 reps
60%
7
Calf Raise (Leg Press)
4
15-20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
6-8 reps
-8 reps
80%
80%
2
Lateral Raise (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
3
Front Raise
3
1
6-8 reps
-8 reps
80%
80%
4
Rear Delt Fly (Machine)
3
1
6-8 reps
-8 reps
80%
80%
5
Shrug (Dumbbell)
4
1
6-8 reps
-8 reps
80%
80%
6
Seated Calf Raise
4
10-14 reps
70%
7
Calf Raise (Leg Press)
4
10-14 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
3-5 reps
-5 reps
90%
90%
2
Lateral Raise (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
3
Front Raise
3
1
3-5 reps
-5 reps
90%
90%
4
Rear Delt Fly (Machine)
3
1
3-5 reps
-5 reps
90%
90%
5
Shrug (Dumbbell)
4
1
3-5 reps
-5 reps
90%
90%
6
Seated Calf Raise
4
6-9 reps
80%
7
Calf Raise (Leg Press)
4
6-9 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
12-15 reps
-15 reps
70%
70%
2
One Arm Lateral Raise (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
3
Upright Row (Cable)
3
1
12-15 reps
-15 reps
70%
70%
4
Rear Delt Fly (Machine)
3
1
12-15 reps
-15 reps
70%
70%
5
Shrug (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
6
Seated Calf Raise
4
25-30 reps
50%
7
Calf Raise (Leg Press)
4
25-30 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
9-11 reps
-11 reps
75%
75%
2
One Arm Lateral Raise (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
3
Upright Row (Cable)
3
1
9-11 reps
-11 reps
75%
75%
4
Rear Delt Fly (Machine)
3
1
9-11 reps
-11 reps
75%
75%
5
Shrug (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
6
Seated Calf Raise
4
15-20 reps
60%
7
Calf Raise (Leg Press)
4
15-20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
6-8 reps
-8 reps
80%
80%
2
One Arm Lateral Raise (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
3
Upright Row (Cable)
3
1
6-8 reps
-8 reps
80%
80%
4
Rear Delt Fly (Machine)
3
1
6-8 reps
-8 reps
80%
80%
5
Shrug (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
6
Seated Calf Raise
4
10-14 reps
70%
7
Calf Raise (Leg Press)
4
10-14 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
3-5 reps
-5 reps
90%
90%
2
One Arm Lateral Raise (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
3
Upright Row (Cable)
3
1
3-5 reps
-5 reps
90%
90%
4
Rear Delt Fly (Machine)
3
1
3-5 reps
-5 reps
90%
90%
5
Shrug (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
6
Seated Calf Raise
4
6-9 reps
80%
7
Calf Raise (Leg Press)
4
6-9 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
12-15 reps
-15 reps
70%
70%
2
Lateral Raise (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
3
Upright Row (Dumbbell)
3
1
12-15 reps
-15 reps
70%
70%
4
Rear Delt Fly (Machine)
3
1
12-15 reps
-15 reps
70%
70%
5
Shrug (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
6
Seated Calf Raise
4
25-30 reps
50%
7
Calf Raise (Leg Press)
4
25-30 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
9-11 reps
-11 reps
75%
75%
2
Lateral Raise (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
3
Upright Row (Dumbbell)
3
1
9-11 reps
-11 reps
75%
75%
4
Rear Delt Fly (Machine)
3
1
9-11 reps
-11 reps
75%
75%
5
Shrug (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
6
Seated Calf Raise
4
15-20 reps
60%
7
Calf Raise (Leg Press)
4
15-20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
6-8 reps
-8 reps
80%
80%
2
Lateral Raise (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
3
Upright Row (Dumbbell)
3
1
6-8 reps
-8 reps
80%
80%
4
Rear Delt Fly (Machine)
3
1
6-8 reps
-8 reps
80%
80%
5
Shrug (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
6
Seated Calf Raise
4
10-14 reps
70%
7
Calf Raise (Leg Press)
4
10-14 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
1
3-5 reps
-5 reps
90%
90%
2
Lateral Raise (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
3
Upright Row (Dumbbell)
3
1
3-5 reps
-5 reps
90%
90%
4
Rear Delt Fly (Machine)
3
1
3-5 reps
-5 reps
90%
90%
5
Shrug (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
6
Seated Calf Raise
4
6-9 reps
80%
7
Calf Raise (Leg Press)
4
6-9 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
2
Leg Press
3
1
12-15 reps
-15 reps
70%
70%
3
Leg Extension
3
1
12-15 reps
-15 reps
70%
70%
4
Lying Leg Curl
3
1
12-15 reps
-15 reps
70%
70%
5
Romanian Deadlift (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
2
Leg Press
3
1
9-11 reps
-11 reps
75%
75%
3
Leg Extension
3
1
9-11 reps
-11 reps
75%
75%
4
Lying Leg Curl
3
1
9-11 reps
-11 reps
75%
75%
5
Romanian Deadlift (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
2
Leg Press
3
1
6-8 reps
-8 reps
80%
80%
3
Leg Extension
3
1
6-8 reps
-8 reps
80%
80%
4
Lying Leg Curl
3
1
6-8 reps
-8 reps
80%
80%
5
Romanian Deadlift (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
2
Leg Press
3
1
3-5 reps
-5 reps
90%
90%
3
Leg Extension
3
1
3-5 reps
-5 reps
90%
90%
4
Lying Leg Curl
3
1
3-5 reps
-5 reps
90%
90%
5
Romanian Deadlift (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
2
Front Squat (Barbell)
3
1
12-15 reps
-15 reps
70%
70%
3
Leg Extension
3
1
12-15 reps
-15 reps
70%
70%
4
Leg Curl
3
1
12-15 reps
-15 reps
70%
70%
5
Romanian Deadlift (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
2
Front Squat (Barbell)
3
1
9-11 reps
-11 reps
75%
75%
3
Leg Extension
3
1
9-11 reps
-11 reps
75%
75%
4
Leg Curl
3
1
9-11 reps
-11 reps
75%
75%
5
Romanian Deadlift (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
2
Front Squat (Barbell)
3
1
6-8 reps
-8 reps
70%
80%
3
Leg Extension
3
1
6-8 reps
-8 reps
80%
80%
4
Leg Curl
3
1
6-8 reps
-8 reps
80%
80%
5
Romanian Deadlift (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
2
Front Squat (Barbell)
3
1
3-5 reps
-5 reps
90%
90%
3
Leg Extension
3
1
3-5 reps
-5 reps
90%
90%
4
Leg Curl
3
1
3-5 reps
-5 reps
90%
90%
5
Romanian Deadlift (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
2
Leg Press
3
1
12-15 reps
-15 reps
70%
70%
3
Leg Extension
3
1
12-15 reps
-15 reps
70%
70%
4
Lying Leg Curl
3
1
12-15 reps
-15 reps
70%
70%
5
Romanian Deadlift (Barbell)
4
1
12-15 reps
-15 reps
70%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
2
Leg Press
3
1
9-11 reps
-11 reps
75%
75%
3
Leg Extension
3
1
9-11 reps
-11 reps
70%
75%
4
Lying Leg Curl
3
1
9-11 reps
-11 reps
75%
75%
5
Romanian Deadlift (Barbell)
4
1
9-11 reps
-11 reps
75%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
2
Leg Press
3
1
6-8 reps
-8 reps
80%
80%
3
Leg Extension
3
1
6-8 reps
-8 reps
80%
80%
4
Lying Leg Curl
3
1
6-8 reps
-8 reps
80%
80%
5
Romanian Deadlift (Barbell)
4
1
6-8 reps
-8 reps
80%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
2
Leg Press
3
1
3-5 reps
-5 reps
90%
90%
3
Leg Extension
3
1
3-5 reps
-5 reps
90%
90%
4
Lying Leg Curl
3
1
3-5 reps
-5 reps
90%
90%
5
Romanian Deadlift (Barbell)
4
1
3-5 reps
-5 reps
90%
90%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
3
Incline Chest Fly (Dumbbell)
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
4
Cable Crossover
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
5
Tricep Pushdown (Cable)
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
6
Lying Tricep Extension (Barbell)
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
7
Overhead Extension (Dumbbell)
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
8
Standing Calf Raise
4 Sets
25-30 Reps
50%
9
Seated Calf Raise
4 Sets
25-30 Reps
50%
Day 2
1
Seated Row (Machine)
4 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
2
Wide Grip Lat Pulldown
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
3
Lat Pulldown
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
4
Straight Arm Pulldown
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
5
Bicep Curl (Barbell)
4 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
6
Incline Curl (Dumbbell)
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
7
Preacher Curl (Barbell)
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
2
Lateral Raise (Dumbbell)
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
3
Front Raise
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
4
Rear Delt Fly (Machine)
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
5
Shrug (Dumbbell)
4 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
6
Seated Calf Raise
4 Sets
25-30 Reps
50%
7
Calf Raise (Leg Press)
4 Sets
25-30 Reps
50%
Day 4
1
Squat (Barbell)
4 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
2
Leg Press
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
3
Leg Extension
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
4
Lying Leg Curl
3 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%
5
Romanian Deadlift (Barbell)
4 Sets
1 Set
12-15 Reps
-15 Reps
70%
70%