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BoostcampPNG

Guts Mass Monster ULFB

by Fabricio Marques

Program Description

Upper/Lower Full Body 3 days Split Upper rest Lower rest FB rest rest

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Powerlifting, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2025 06:40
  • Last Edited
    Feb 15, 2025 08:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Overhead Press (Barbell)
4
6-8 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Upright Row (Barbell)
3
10-12 reps
-
6
Bicep Curl (Barbell)
3
7-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
8
Skull Crusher (Barbell)
3
8-10 reps
-
9
Wrist Curls
3
11-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
11-15 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Upright Row (Barbell)
3
7-10 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Bicep Curl (Barbell)
3
7-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
9
Tricep Pushdown (Cable)
2
10-15 reps
-
10
Skull Crusher (Barbell)
3
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
11-15 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Upright Row (Barbell)
3
7-10 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Bicep Curl (Barbell)
3
7-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
9
Tricep Pushdown (Cable)
2
10-15 reps
-
10
Skull Crusher (Barbell)
3
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
11-15 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Upright Row (Barbell)
3
7-10 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Bicep Curl (Barbell)
3
7-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
9
Tricep Pushdown (Cable)
2
10-15 reps
-
10
Skull Crusher (Barbell)
3
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
11-15 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Upright Row (Barbell)
3
7-10 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Bicep Curl (Barbell)
3
7-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
9
Tricep Pushdown (Cable)
2
10-15 reps
-
10
Skull Crusher (Barbell)
3
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
11-15 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Upright Row (Barbell)
3
7-10 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Bicep Curl (Barbell)
3
7-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
9
Tricep Pushdown (Cable)
2
10-15 reps
-
10
Skull Crusher (Barbell)
3
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
11-15 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Upright Row (Barbell)
3
7-10 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Bicep Curl (Barbell)
3
7-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
9
Tricep Pushdown (Cable)
2
10-15 reps
-
10
Skull Crusher (Barbell)
3
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
11-15 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Upright Row (Barbell)
3
7-10 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Bicep Curl (Barbell)
3
7-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
9
Tricep Pushdown (Cable)
2
10-15 reps
-
10
Skull Crusher (Barbell)
3
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
11-15 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Upright Row (Barbell)
3
7-10 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Bicep Curl (Barbell)
3
7-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
9
Tricep Pushdown (Cable)
2
10-15 reps
-
10
Skull Crusher (Barbell)
3
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
11-15 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Upright Row (Barbell)
3
7-10 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Bicep Curl (Barbell)
3
7-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
9
Tricep Pushdown (Cable)
2
10-15 reps
-
10
Skull Crusher (Barbell)
3
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
11-15 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Upright Row (Barbell)
3
7-10 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Bicep Curl (Barbell)
3
7-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
9
Tricep Pushdown (Cable)
2
10-15 reps
-
10
Skull Crusher (Barbell)
3
7-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
11-15 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Upright Row (Barbell)
3
7-10 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Bicep Curl (Barbell)
3
7-10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
9
Tricep Pushdown (Cable)
2
10-15 reps
-
10
Skull Crusher (Barbell)
3
7-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Cable Low Row
4
7-8 reps
-
3
Squat (Barbell)
4
7 reps
-
4
Leg Extension
2
12 reps
-
5
Romanian Deadlift (Barbell)
4
7 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Hip Thrust (Barbell)
3
10-12 reps
-
8
Back Extension
3
10-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Cable Low Row
4
7-8 reps
-
3
Leg Extension
3
8 reps
-
4
Squat (Barbell)
4
7 reps
-
5
Romanian Deadlift (Barbell)
4
7 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Hip Thrust (Barbell)
3
10-12 reps
-
8
Back Extension
3
10-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
10
Abs Crunch (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Cable Low Row
4
7-8 reps
-
3
Leg Extension
3
8 reps
-
4
Squat (Barbell)
4
7 reps
-
5
Romanian Deadlift (Barbell)
4
7 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Hip Thrust (Barbell)
3
10-12 reps
-
8
Back Extension
3
10-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
10
Abs Crunch (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Cable Low Row
4
7-8 reps
-
3
Leg Extension
3
8 reps
-
4
Squat (Barbell)
4
7 reps
-
5
Romanian Deadlift (Barbell)
4
7 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Hip Thrust (Barbell)
3
10-12 reps
-
8
Back Extension
3
10-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
10
Abs Crunch (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Cable Low Row
4
7-8 reps
-
3
Leg Extension
3
8 reps
-
4
Squat (Barbell)
4
7 reps
-
5
Romanian Deadlift (Barbell)
4
7 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Hip Thrust (Barbell)
3
10-12 reps
-
8
Back Extension
3
10-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
10
Abs Crunch (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Cable Low Row
4
7-8 reps
-
3
Leg Extension
3
8 reps
-
4
Squat (Barbell)
4
7 reps
-
5
Romanian Deadlift (Barbell)
4
7 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Hip Thrust (Barbell)
3
10-12 reps
-
8
Back Extension
3
10-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
10
Abs Crunch (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Cable Low Row
4
7-8 reps
-
3
Leg Extension
3
8 reps
-
4
Squat (Barbell)
4
7 reps
-
5
Romanian Deadlift (Barbell)
4
7 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Hip Thrust (Barbell)
3
10-12 reps
-
8
Back Extension
3
10-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
10
Abs Crunch (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Cable Low Row
4
7-8 reps
-
3
Leg Extension
3
8 reps
-
4
Squat (Barbell)
4
7 reps
-
5
Romanian Deadlift (Barbell)
4
7 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Hip Thrust (Barbell)
3
10-12 reps
-
8
Back Extension
3
10-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
10
Abs Crunch (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Cable Low Row
4
7-8 reps
-
3
Leg Extension
3
8 reps
-
4
Squat (Barbell)
4
7 reps
-
5
Romanian Deadlift (Barbell)
4
7 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Hip Thrust (Barbell)
3
10-12 reps
-
8
Back Extension
3
10-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
10
Abs Crunch (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Cable Low Row
4
7-8 reps
-
3
Leg Extension
3
8 reps
-
4
Squat (Barbell)
4
7 reps
-
5
Romanian Deadlift (Barbell)
4
7 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Hip Thrust (Barbell)
3
10-12 reps
-
8
Back Extension
3
10-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
10
Abs Crunch (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Cable Low Row
4
7-8 reps
-
3
Leg Extension
3
8 reps
-
4
Squat (Barbell)
4
7 reps
-
5
Romanian Deadlift (Barbell)
4
7 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Hip Thrust (Barbell)
3
10-12 reps
-
8
Back Extension
3
10-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
10
Abs Crunch (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
-
2
Cable Low Row
4
7-8 reps
-
3
Leg Extension
3
8 reps
-
4
Squat (Barbell)
4
7 reps
-
5
Romanian Deadlift (Barbell)
4
7 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Hip Thrust (Barbell)
3
10-12 reps
-
8
Back Extension
3
10-15 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
10
Abs Crunch (Machine)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Split Squat (Dumbbell)
3
7-9 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Dumbbell Row
3
7-10 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Lateral Raise (Dumbbell)
4
6-8 reps
-
7
Upright Row (Barbell)
3
9-12 reps
-
8
Hammer Curl
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Split Squat (Dumbbell)
3
7-9 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Bench Press (Close Grip)
3
7-9 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Dumbbell Row
3
7-10 reps
-
9
Hip Thrust (Barbell)
3
10-13 reps
-
10
Shrug (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Split Squat (Dumbbell)
3
7-9 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Bench Press (Close Grip)
3
7-9 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Dumbbell Row
3
7-10 reps
-
9
Hip Thrust (Barbell)
3
10-13 reps
-
10
Shrug (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Split Squat (Dumbbell)
3
7-9 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Bench Press (Close Grip)
3
7-9 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Dumbbell Row
3
7-10 reps
-
9
Hip Thrust (Barbell)
3
10-13 reps
-
10
Shrug (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Split Squat (Dumbbell)
3
7-9 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Bench Press (Close Grip)
3
7-9 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Dumbbell Row
3
7-10 reps
-
9
Hip Thrust (Barbell)
3
10-13 reps
-
10
Shrug (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Split Squat (Dumbbell)
3
7-9 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Bench Press (Close Grip)
3
7-9 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Dumbbell Row
3
7-10 reps
-
9
Hip Thrust (Barbell)
3
10-13 reps
-
10
Shrug (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Split Squat (Dumbbell)
3
7-9 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Bench Press (Close Grip)
3
7-9 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Dumbbell Row
3
7-10 reps
-
9
Hip Thrust (Barbell)
3
10-13 reps
-
10
Shrug (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Split Squat (Dumbbell)
3
7-9 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Bench Press (Close Grip)
3
7-9 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Dumbbell Row
3
7-10 reps
-
9
Hip Thrust (Barbell)
3
10-13 reps
-
10
Shrug (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Split Squat (Dumbbell)
3
7-9 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Bench Press (Close Grip)
3
7-9 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Dumbbell Row
3
7-10 reps
-
9
Hip Thrust (Barbell)
3
10-13 reps
-
10
Shrug (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Split Squat (Dumbbell)
3
7-9 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Bench Press (Close Grip)
3
7-9 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Dumbbell Row
3
7-10 reps
-
9
Hip Thrust (Barbell)
3
10-13 reps
-
10
Shrug (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Split Squat (Dumbbell)
3
7-9 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Bench Press (Close Grip)
3
7-9 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Dumbbell Row
3
7-10 reps
-
9
Hip Thrust (Barbell)
3
10-13 reps
-
10
Shrug (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
-
2
Split Squat (Dumbbell)
3
7-9 reps
-
3
Bench Press (Dumbbell)
4
6-8 reps
-
4
Bench Press (Close Grip)
3
7-9 reps
-
5
Lateral Raise (Dumbbell)
3
6-8 reps
-
6
Rear Delt Fly (Machine)
3
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Dumbbell Row
3
7-10 reps
-
9
Hip Thrust (Barbell)
3
10-13 reps
-
10
Shrug (Dumbbell)
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
3
Overhead Press (Barbell)
4 Sets
6-8 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
5
Upright Row (Barbell)
3 Sets
10-12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
7-10 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
8
Skull Crusher (Barbell)
3 Sets
8-10 Reps
-
9
Wrist Curls
3 Sets
11-15 Reps
-
Day 2
1
Lat Pulldown
4 Sets
6-8 Reps
-
2
Cable Low Row
4 Sets
7-8 Reps
-
3
Squat (Barbell)
4 Sets
7 Reps
-
4
Leg Extension
2 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)
4 Sets
7 Reps
-
6
Seated Calf Raise
3 Sets
10-12 Reps
-
7
Hip Thrust (Barbell)
3 Sets
10-12 Reps
-
8
Back Extension
3 Sets
10-15 Reps
-
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
5-7 Reps
-
2
Split Squat (Dumbbell)
3 Sets
7-9 Reps
-
3
Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
4
Dumbbell Row
3 Sets
7-10 Reps
-
5
Dip (Bodyweight)
3 Sets
AMRAP
-
6
Lateral Raise (Dumbbell)
4 Sets
6-8 Reps
-
7
Upright Row (Barbell)
3 Sets
9-12 Reps
-
8
Hammer Curl
3 Sets
6-8 Reps
-