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DEĞİŞTİRİLMİŞ ÖZEL MANYETİZMAL İNSAN YARATMA PROJE

by Canturan Pl

Program Description

adam yiyici, mahvedici manyetik alan kırıcı bir insan yaratma proje programıdır kullanılması durumu sakıncalıdır

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 19, 2024 03:03
  • Last Edited
    Jul 19, 2024 03:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8.5
@8
@7.5
2
Leg Press
3 Sets
12 Reps
-
3
Bench Press (Paused)
4 Sets
5 Reps
-
4
Pullover (Dumbbell)
3 Sets
10 Reps
-
5
Deadlift (Deficit)
3 Sets
8 Reps
-
6
Wide Grip Pull-Up
3 Sets
10 Reps
-
7
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
8
Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
9
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
10
Upright Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
11
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
12
French Press
3 Sets
12 Reps
-
Day 2
1
Front Squat (Barbell)
3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Bodyweight)
3 Sets
AMRAP
-
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
5
Shrug (Dumbbell)
3 Sets
12 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
7
Lateral Raise (Cable)
3 Sets
12 Reps
-
8
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
6 Reps
-
-
9
Bent Over Row (Barbell)
3 Sets
8 Reps
-
10
Skull Crusher (Barbell)
3 Sets
12 Reps
-
11
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6 Reps
5 Reps
-
-
2
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
5 Reps
-
-
3
Seated Row (Machine)
3 Sets
12 Reps
-
4
Shrug (Barbell)
3 Sets
15 Reps
-
5
Bench Press (Barbell)
3 Sets
1 Set
8 Reps
-
-
6
Dip (Weighted)
3 Sets
6 Reps
-
7
Pullover (Dumbbell)
3 Sets
10 Reps
-
8
Overhead Press (Barbell)
3 Sets
6 Reps
-
9
Lateral Raise (Cable)
3 Sets
12 Reps
-
10
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
11
Tricep Extension (Cable)
3 Sets
10 Reps
-
12
Bicep Curl (Barbell)
3 Sets
10 Reps
-