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Recovery (1)

by Matthew B.
1 athletes joined

Program Description

Big time strength baby

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2024 02:50
  • Last Edited
    Sep 09, 2024 04:59
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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 (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Week 1
1 / 12 Weeks
Day 2
1
Trap Bar Deadlift
4 Sets
10 Reps
-
2
Wide Grip Pull-Up
4 Sets
12 Reps
-
3
Bent Over Row (Barbell)
4 Sets
12 Reps
-
4
T-Bar Row
4 Sets
12 Reps
-
5
Seated Row (Cable)
4 Sets
12 Reps
-
6
Lat Pulldown
4 Sets
12 Reps
-
Day 3
1
Seated Military Press (Barbell)
4 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
3
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
-
4
Front Raise
4 Sets
12 Reps
-
5
Arnold Press
4 Sets
12 Reps
-
6
Shrug (Barbell)
4 Sets
15 Reps
-
Day 5
1
Bicep Curl (Barbell)
1 Set
-
2
Hammer Curl
1 Set
-
3
Preacher Curl (Dumbbell)
1 Set
-
4
Dip (Weighted)
1 Set
-
5
Skull Crusher (Barbell)
1 Set
-
6
Tricep Rope Push Down (Cable)
1 Set
-
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
3
Decline Bench Press (Barbell)
4 Sets
12 Reps
-
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
-
5
Cable Crossover
4 Sets
15 Reps
-
6
Push Up
3 Sets
@10
7
Hanging Leg Raise
3 Sets
1 Set
10 Reps
-
-
8
Cable Crunch
3 Sets
1 Set
12 Reps
-
-
Day 4
1
Squat (Barbell)
4 Sets
12 Reps
-
2
Bulgarian Split Squat (Barbell)
4 Sets
12 Reps
-
3
Walking Lunge (Dumbbell)
4 Sets
12 Reps
-
4
Leg Extension
4 Sets
15 Reps
-
5
Lying Leg Curl
4 Sets
15 Reps
-
6
Standing Calf Raise
4 Sets
15 Reps
-
7
Cable Crunch
3 Sets
12 Reps
-
8
Hanging Leg Raise
3 Sets
11 Reps
-