Program Description
Upper days have: 1 strength/1 skill exercises (strength builds on skill on the alternative lower day) 2 constant compounds (dips and wide grip pull ups as a superset 2 target hypertrophy as a superset Lower days have 1 strength/1 skill exercises (strength builds on skill on the alternative lower day) Hip Thrust Supserset of leg extension and leg curls Calves. lol.
Program Overview
- LevelNovice, Intermediate, Beginner, Advanced
- GoalPowerbuilding, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedOct 07, 2024 11:56
- Last EditedDec 21, 2024 04:57
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
4-8 Reps
-
2
Single Arm Shoulder Press3 Sets
4-8 Reps
-
3A
Wide Grip Pull-Up3 Sets
5-10 Reps
-
3B
Dip (Weighted)3 Sets
5-10 Reps
-
4A
Chest Fly (Cable)3 Sets
8-12 Reps
-
4B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
5
Face Pull3 Sets
5-10 Reps
-
Day 2
1
Squat (Barbell)3 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
4-8 Reps
-
3
Hip Thrust (Barbell)3 Sets
4-8 Reps
-
4A
Leg Extension3 Sets
8-12 Reps
-
4B
Seated Hamstring Curl3 Sets
8-12 Reps
-
5
Seated Calf Raise3 Sets
8-12 Reps
-
Day 4
1
Clean Deadlift3 Sets
4-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
4-8 Reps
-
3
Hip Thrust (Barbell)3 Sets
4-8 Reps
-
4A
Leg Extension3 Sets
8-12 Reps
-
4B
Seated Hamstring Curl3 Sets
8-12 Reps
-
5
Seated Calf Raise3 Sets
8-12 Reps
-
Day 3
1
Overhead Press (Barbell)3 Sets
4-8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
4-8 Reps
-
3A
Wide Grip Pull-Up3 Sets
5-10 Reps
-
3B
Dip (Weighted)3 Sets
5-10 Reps
-
4A
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
4B
Lateral Raise (Cable)3 Sets
8-12 Reps
-
5
Hanging Leg Raise3 Sets
5-10 Reps
-
Day 5
1
Hanging Leg Raise3 Sets
8-12 Reps
-
2
Face Pull3 Sets
8-12 Reps
-
3
French Press3 Sets
8-12 Reps
-
4
Seated Wide-Grip Row (Cable)3 Sets
8-12 Reps
-
5
Seated Calf Raise3 Sets
8-12 Reps
-
6
Cable Crossover3 Sets
8-12 Reps
-