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BoostcampPNG

PPL - Compound Hypertrophy

by mike C.
1 athletes joined

Program Description

build muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 05, 2024 01:44
  • Last Edited
    Nov 05, 2024 02:08
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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
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6-12 Reps
-
3
Shrug (Barbell)
3 Sets
6-12 Reps
-
4
High Pull
3 Sets
6-12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8-20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
-
2
Military Press (Barbell)
3 Sets
6-12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
-
4
Dip (Weighted)
3 Sets
6-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-12 Reps
-
2
Romanian Deadlift (Trap Bar)
3 Sets
6-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
6-12 Reps
-
4
Goblet Squat
3 Sets
8-20 Reps
-
5
Standing Calf Raise
5 Sets
8-20 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
6-12 Reps
-
2
Military Press (Barbell)
3 Sets
6-12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
-
4
Dip (Weighted)
3 Sets
6-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-20 Reps
-
Day 5
1
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6-12 Reps
-
3
Shrug (Barbell)
3 Sets
6-12 Reps
-
4
High Pull
3 Sets
6-12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8-20 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
6-12 Reps
-
2
Romanian Deadlift (Trap Bar)
3 Sets
6-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
6-12 Reps
-
4
Goblet Squat
3 Sets
8-20 Reps
-
5
Standing Calf Raise
5 Sets
8-20 Reps
-