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BoostcampPNG

Arnold Blueprint Phase 1 v2.0

by Joel B.
9 athletes joined

Program Description

Get jacked

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 04, 2024 05:04
  • Last Edited
    Feb 09, 2025 01:01
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Skull Crusher
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Decline Crunch
4
10 reps
-
13
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Skull Crusher
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Decline Crunch
4
10 reps
-
13
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Skull Crusher
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Decline Crunch
4
10 reps
-
13
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Skull Crusher
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Decline Crunch
4
10 reps
-
13
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Dip (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Assisted)
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Dumbbell Bench Pullover
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
T-Bar Row
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Back Extension
4
10 reps
-
9
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Behind-the-Neck Push Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
13
Decline Crunch
4
10 reps
-
14
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Behind-the-Neck Push Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
13
Decline Crunch
4
10 reps
-
14
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Behind-the-Neck Push Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
13
Decline Crunch
4
10 reps
-
14
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Behind-the-Neck Push Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
5
Upright Row (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
8
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
12
Wrist Curls
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
13
Decline Crunch
4
10 reps
-
14
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Good Morning
4
10 reps
-
3
Lunge (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Leg Extension
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
3
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Cable Crunch
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Good Morning
4
10 reps
-
3
Lunge (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Leg Extension
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
3
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Cable Crunch
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Good Morning
4
10 reps
-
3
Lunge (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Leg Extension
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
3
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Cable Crunch
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Good Morning
4
10 reps
-
3
Lunge (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Leg Extension
1
1
3
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
3
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
7
Standing Calf Raise
1
1
3
12 reps
10 reps
8 reps
-
-
-
8
Cable Crunch
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
9
Run
1
30 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
3
Dip (Assisted)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
4
Pull-Up (Assisted)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
5
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
7
T-Bar Row
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
8
Back Extension
4 Sets
10 Reps
-
9
Run
1 Set
30 mins
-
Day 2
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
2
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
8
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
9
Skull Crusher
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
10
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
12
Decline Crunch
4 Sets
10 Reps
-
13
Run
1 Set
30 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
3
Dip (Assisted)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
4
Pull-Up (Assisted)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
5
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
6
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
7
T-Bar Row
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
8
Back Extension
4 Sets
10 Reps
-
9
Run
1 Set
30 mins
-
Day 4
1
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
2
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
3
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
7
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
8
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
10
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
11
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
12
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
13
Decline Crunch
4 Sets
10 Reps
-
14
Run
1 Set
30 mins
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
2
Good Morning
4 Sets
10 Reps
-
3
Lunge (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
4
Leg Extension
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
7
Standing Calf Raise
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
-
-
-
8
Cable Crunch
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
-
9
Run
1 Set
30 mins
-