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BoostcampPNG

If you skip a workout ur g&y

by Quantum
1 athletes joined

Program Description

To not be g@y <- bad word

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 18, 2024 09:22
  • Last Edited
    Dec 19, 2024 05:11
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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
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
One Arm Overhead Extension (Cable)
3 Sets
6-10 Reps
-
3
Cross Body Y-Raise
4 Sets
6-10 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
-
2
Skull Crusher (Barbell)
3 Sets
8-10 Reps
-
3
Cross Body Y-Raise
4 Sets
6-10 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Pull-Up (Weighted)
3 Sets
6-9 Reps
-
3
Trap Bar Deadlift
3 Sets
4-6 Reps
-
4
Leg Curl
3 Sets
6-9 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Seated Row (Cable)
3 Sets
10-15 Reps
-
3
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
4
Leg Curl
3 Sets
6-9 Reps
-
5
Hip Abductor (Machine)
2 Sets
6-10 Reps
-
6
Hand Gripper
3 Sets
10-20 Reps
-
7
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Underhand Lat Pulldown
3 Sets
6-10 Reps
-
3A
Hammer Curl
2 Sets
5-8 Reps
-
3B
Cross Body Hammer Curl
2 Sets
3-5 Reps
-
4
Leg Extension
3 Sets
6-9 Reps
-
Day 6
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
One Arm Cable Curl
4 Sets
6-9 Reps
-
3
One Arm Overhead Extension (Cable)
3 Sets
6-10 Reps
-
4
Upright Row (Cable)
3 Sets
6-9 Reps
-
5
Hand Gripper
3 Sets
10-20 Reps
-
6
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
-