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BoostcampPNG

Basically strong

by Benny
4.0
(1 rating)

Program Description

To get big of course

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    160 minutes
  • Created
    Dec 16, 2024 01:56
  • Last Edited
    Dec 16, 2024 01:57
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4.8 Stars with 10, 000+ Ratings
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
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Pushdown
3
8-15 reps
-
4
Bench Press (Wide Grip)
3
8 reps
-
5
Chest Fly (Machine)
3
8-15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Cardio
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Leg Curl
3
8 reps
RPE 8.5
3
Leg Extension
3
8 reps
RPE 8
4
Single Leg Press
3
8-10 reps
RPE 7
5
Seated Calf Raise
3
8-12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
T-Bar Row
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
7
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
2
12 reps
-
3
Single Arm Pushdown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
8-12 reps
-
6
Skull Crusher
2
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
8
Cardio
1
30 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Hack Squat
3 Sets
12 Reps
@8
2
Leg Curl
3 Sets
8 Reps
@8.5
3
Leg Extension
3 Sets
8 Reps
@8
4
Single Leg Press
3 Sets
8-10 Reps
@7
5
Seated Calf Raise
3 Sets
8-12 Reps
@7
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
7
Cardio
1 Set
30 mins
-
Day 4
1
Deadlift (Barbell)
3 Sets
12 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Hamstring Curl
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Back Extension (Weighted)
2 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
10 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
8
Cardio
1 Set
30 mins
-
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
3
T-Bar Row
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
7
Cardio
1 Set
30 mins
-
Day 5
1
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
-
3
Single Arm Pushdown
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
-
6
Skull Crusher
2 Sets
15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
8
Cardio
1 Set
30 mins
-
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@7
3
Single Arm Pushdown
3 Sets
8-15 Reps
-
4
Bench Press (Wide Grip)
3 Sets
8 Reps
-
5
Chest Fly (Machine)
3 Sets
8-15 Reps
@7
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
7
Cardio
1 Set
30 mins
@7