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BoostcampPNG

Beast

by Kenny G.
2 athletes joined

Program Description

Get beasty

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 25, 2024 02:58
  • Last Edited
    Jun 03, 2024 05:42
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4.8 Stars with 10, 000+ Ratings
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
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
75%
2
Bicep Curl (Dumbbell)
3
10 reps
75%
3
Lateral Raise (Dumbbell)
3
10 reps
75%
4
Tricep Pushdown (Cable)
3
10 reps
75%
5
Overhead Press (Barbell)
3
10 reps
7%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Hamstring Curl
3
10 reps
75%
3
Leg Press (45 Degrees)
3
10 reps
75%
4
Leg Extension
3
10 reps
75%
5
Lying Leg Curl
3
10 reps
75%
6
Standing Calf Raise
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
75%
3
Chest Fly (Machine)
3
10 reps
75%
4
Lat Pulldown
3
10 reps
75%
5
Seated Row (Cable)
3
10 reps
75%
6
Face Pull
3
10 reps
75%
Week 1
1 / 12 Weeks
Day 4
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
7%
Day 1
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%