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PPL Strength and Growth Blueprint

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Program Description

This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2025 09:55
  • Last Edited
    Feb 09, 2025 11:19
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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)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
High-Low Cable Press
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
-
2
Single Arm High Row (Cable)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Pullover (Dumbbell)
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12-15 reps
-
2
Incline Bench Press (Smith Machine)
3
12-15 reps
-
3
Seated Dip (Machine)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
12-15 reps
-
5
Straight Arm Pulldown
3
12-15 reps
-
6
Chest Supported Row (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
-
2
One Arm Lateral Raise (Cable)
3
12-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Bayesian Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Tricep Pushdown (Cable)
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12-15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
-
3
High-Low Cable Press
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Extension (Machine)
3 Sets
12-15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Wide Grip Lat Pulldown
4 Sets
12-15 Reps
-
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
-
3
Seated Row (Cable)
3 Sets
12-15 Reps
-
4
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
5
Pullover (Dumbbell)
3 Sets
12-15 Reps
-
6
Bayesian Curl
3 Sets
12-15 Reps
-
7
Hammer Curl (Cable)
3 Sets
12-15 Reps
-
Day 4
1
Chest Fly (Machine)
4 Sets
12-15 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
-
3
Seated Dip (Machine)
3 Sets
12-15 Reps
-
4
Bent Over Row (Barbell)
4 Sets
12-15 Reps
-
5
Straight Arm Pulldown
3 Sets
12-15 Reps
-
6
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
6
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
-
Day 5
1
Seated Military Press (Smith Machine)
3 Sets
12-15 Reps
-
2
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Bayesian Curl
3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Hammer Curl
3 Sets
12-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
9
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-