Program Description
My personal workouts of choice anyone can follow.
Program Overview
- LevelIntermediate, Advanced, Novice, Beginner
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 12, 2024 10:33
- Last EditedJan 09, 2025 05:34
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
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Chest Fly (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Chest Fly (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Chest Fly (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Chest Fly (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Chest Fly (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Chest Fly (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Chest Fly (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Chest Fly (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Chest Fly (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Chest Fly (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Chest Fly (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Dip (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Shrug (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
7
Chest Fly (Machine)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
15-20 reps
-
9
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
-
7
Face Pull
4
15-20 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
-
7
Face Pull
4
15-20 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
-
7
Face Pull
4
15-20 reps
-
8
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
-
7
Face Pull
4
15-20 reps
-
8
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
-
7
Face Pull
4
15-20 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
-
7
Face Pull
4
15-20 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
-
7
Face Pull
4
15-20 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
-
7
Face Pull
4
15-20 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
-
7
Face Pull
4
15-20 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
-
7
Face Pull
4
15-20 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
-
7
Face Pull
4
15-20 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2
Hammer Curl
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
-
7
Face Pull
4
15-20 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
9
Pull-Up (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
-
3
Leg Extension
4
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
-
3
Leg Extension
4
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
-
3
Leg Extension
4
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
-
3
Leg Extension
4
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
-
3
Leg Extension
4
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
-
3
Leg Extension
4
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
-
3
Leg Extension
4
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
-
3
Leg Extension
4
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
-
3
Leg Extension
4
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
-
3
Leg Extension
4
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
-
3
Leg Extension
4
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
-
3
Leg Extension
4
8-12 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Military Press (Barbell)
4
8-10 reps
-
3
Lying Tricep Extension (Barbell)
4
8-12 reps
-
4
Chest Fly (Machine)
4
8-12 reps
-
5
Shoulder Press (Plate Loaded)
4
8-12 reps
-
6
Single Arm Pushdown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Military Press (Barbell)
4
8-10 reps
-
3
Lying Tricep Extension (Barbell)
4
8-12 reps
-
4
Chest Fly (Machine)
4
8-12 reps
-
5
Shoulder Press (Plate Loaded)
4
8-12 reps
-
6
Single Arm Pushdown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Military Press (Barbell)
4
8-10 reps
-
3
Lying Tricep Extension (Barbell)
4
8-12 reps
-
4
Chest Fly (Machine)
4
8-12 reps
-
5
Shoulder Press (Plate Loaded)
4
8-12 reps
-
6
Single Arm Pushdown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Military Press (Barbell)
4
8-10 reps
-
3
Lying Tricep Extension (Barbell)
4
8-12 reps
-
4
Chest Fly (Machine)
4
8-12 reps
-
5
Shoulder Press (Plate Loaded)
4
8-12 reps
-
6
Single Arm Pushdown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Military Press (Barbell)
4
8-10 reps
-
3
Lying Tricep Extension (Barbell)
4
8-12 reps
-
4
Chest Fly (Machine)
4
8-12 reps
-
5
Shoulder Press (Plate Loaded)
4
8-12 reps
-
6
Single Arm Pushdown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Military Press (Barbell)
4
8-10 reps
-
3
Lying Tricep Extension (Barbell)
4
8-12 reps
-
4
Chest Fly (Machine)
4
8-12 reps
-
5
Shoulder Press (Plate Loaded)
4
8-12 reps
-
6
Single Arm Pushdown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Military Press (Barbell)
4
8-10 reps
-
3
Lying Tricep Extension (Barbell)
4
8-12 reps
-
4
Chest Fly (Machine)
4
8-12 reps
-
5
Shoulder Press (Plate Loaded)
4
8-12 reps
-
6
Single Arm Pushdown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Military Press (Barbell)
4
8-10 reps
-
3
Lying Tricep Extension (Barbell)
4
8-12 reps
-
4
Chest Fly (Machine)
4
8-12 reps
-
5
Shoulder Press (Plate Loaded)
4
8-12 reps
-
6
Single Arm Pushdown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Military Press (Barbell)
4
8-10 reps
-
3
Lying Tricep Extension (Barbell)
4
8-12 reps
-
4
Chest Fly (Machine)
4
8-12 reps
-
5
Shoulder Press (Plate Loaded)
4
8-12 reps
-
6
Single Arm Pushdown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Military Press (Barbell)
4
8-10 reps
-
3
Lying Tricep Extension (Barbell)
4
8-12 reps
-
4
Chest Fly (Machine)
4
8-12 reps
-
5
Shoulder Press (Plate Loaded)
4
8-12 reps
-
6
Single Arm Pushdown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Military Press (Barbell)
4
8-10 reps
-
3
Lying Tricep Extension (Barbell)
4
8-12 reps
-
4
Chest Fly (Machine)
4
8-12 reps
-
5
Shoulder Press (Plate Loaded)
4
8-12 reps
-
6
Single Arm Pushdown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Military Press (Barbell)
4
8-10 reps
-
3
Lying Tricep Extension (Barbell)
4
8-12 reps
-
4
Chest Fly (Machine)
4
8-12 reps
-
5
Shoulder Press (Plate Loaded)
4
8-12 reps
-
6
Single Arm Pushdown
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Iso Lateral Row
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Iso Lateral Row
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Iso Lateral Row
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Iso Lateral Row
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Iso Lateral Row
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Iso Lateral Row
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Iso Lateral Row
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Iso Lateral Row
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Iso Lateral Row
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Iso Lateral Row
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Iso Lateral Row
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Wrist Curls
4
15-20 reps
-
4
Iso Lateral Row
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
2
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
-
3
Dumbbell Seated Overhead Tricep Extension4 Sets
8-12 Reps
-
4
Chest Press (Machine)4 Sets
8-12 Reps
-
5
Shrug (Dumbbell)4 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)4 Sets
8-12 Reps
-
7
Chest Fly (Machine)4 Sets
8-12 Reps
-
8
Lateral Raise (Dumbbell)4 Sets
15-20 Reps
-
9
Dip (Bodyweight)1 Set
AMRAP
-
Day 2
1
Chest Supported Row (Dumbbell)4 Sets
8-12 Reps
-
2
Hammer Curl4 Sets
8-12 Reps
-
3
Wrist Curls4 Sets
15-20 Reps
-
4
Lat Pulldown4 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)4 Sets
8-12 Reps
-
6
Reverse Wrist Curl (Barbell)4 Sets
8-12 Reps
-
7
Face Pull4 Sets
15-20 Reps
-
8
Reverse Bicep Curl (EZ Bar)4 Sets
8-12 Reps
-
9
Pull-Up (Bodyweight)1 Set
AMRAP
-
Day 3
1
Squat (Barbell)3 Sets
5 Reps
75%
2
Seated Calf Raise4 Sets
15-20 Reps
-
3
Leg Extension4 Sets
8-12 Reps
-
4
Lying Leg Curl4 Sets
8-12 Reps
-
5
Bulgarian Split Squat (Dumbbell)4 Sets
8-12 Reps
-
6
Standing Calf Raise4 Sets
15-20 Reps
-
Day 4
1
Bench Press (Dumbbell)4 Sets
8-12 Reps
-
2
Military Press (Barbell)4 Sets
8-10 Reps
-
3
Lying Tricep Extension (Barbell)4 Sets
8-12 Reps
-
4
Chest Fly (Machine)4 Sets
8-12 Reps
-
5
Shoulder Press (Plate Loaded)4 Sets
8-12 Reps
-
6
Single Arm Pushdown4 Sets
8-12 Reps
-
Day 5
1
Barbell Row4 Sets
8-12 Reps
-
2
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
-
3
Wrist Curls4 Sets
15-20 Reps
-
4
Iso Lateral Row4 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)4 Sets
8-12 Reps
-
6
Reverse Wrist Curl (Barbell)4 Sets
15-20 Reps
-
Day 6
1
Box Squat (Barbell)3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
3
Seated Calf Raise4 Sets
15-20 Reps
-
4
Bulgarian Split Squat (Dumbbell)4 Sets
8-12 Reps
-
5
Standing Calf Raise4 Sets
15-20 Reps
-