Program Description
Get Massive with principals from BOM’s berserk method and beast slayer program. To be run asynchronously and not strictly 6 times a week. Can either take a rest day after each training day, or run like this: lower day, upper day, rest, full body day, rest, chest and arms day, rest, posterior chain day, arm day, rest and so on… This then becomes a 10-12 day Asynchronous Split. DO NOT RUN THIS 6x A WEEK YOU WILL EITHER GET INJURED OR GET VERY TIRED AND WONT MAKE PROGRESS!
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedFeb 12, 2024 06:13
- Last EditedJul 03, 2024 07:32
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.
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
Squat (Smith Machine)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Leg Extension
2
10-15 reps
4
Romanian Deadlift (Barbell)
3
6-10 reps
5
Seated Hamstring Curl
1
50 reps
6
Standing Calf Raise
3
10-15 reps
7
Lying Leg Raise
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Leg Extension
2
10-15 reps
4
Romanian Deadlift (Barbell)
3
6-10 reps
5
Seated Hamstring Curl
1
50 reps
6
Standing Calf Raise
3
10-15 reps
7
Lying Leg Raise
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Leg Extension
2
10-15 reps
4
Romanian Deadlift (Barbell)
3
6-10 reps
5
Seated Hamstring Curl
1
50 reps
6
Standing Calf Raise
3
10-15 reps
7
Lying Leg Raise
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Leg Extension
2
10-15 reps
4
Romanian Deadlift (Barbell)
3
6-10 reps
5
Seated Hamstring Curl
1
50 reps
6
Standing Calf Raise
3
10-15 reps
7
Lying Leg Raise
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Leg Extension
2
10-15 reps
4
Romanian Deadlift (Barbell)
3
6-10 reps
5
Seated Hamstring Curl
1
50 reps
6
Standing Calf Raise
3
10-15 reps
7
Lying Leg Raise
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Leg Extension
2
10-15 reps
4
Romanian Deadlift (Barbell)
3
6-10 reps
5
Seated Hamstring Curl
1
50 reps
6
Standing Calf Raise
3
10-15 reps
7
Lying Leg Raise
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Leg Extension
2
10-15 reps
4
Romanian Deadlift (Barbell)
3
6-10 reps
5
Seated Hamstring Curl
1
50 reps
6
Standing Calf Raise
3
10-15 reps
7
Lying Leg Raise
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Leg Extension
2
10-15 reps
4
Romanian Deadlift (Barbell)
3
6-10 reps
5
Seated Hamstring Curl
1
50 reps
6
Standing Calf Raise
3
10-15 reps
7
Lying Leg Raise
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Leg Extension
2
10-15 reps
4
Romanian Deadlift (Barbell)
3
6-10 reps
5
Seated Hamstring Curl
1
50 reps
6
Standing Calf Raise
3
10-15 reps
7
Lying Leg Raise
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Leg Extension
2
10-15 reps
4
Romanian Deadlift (Barbell)
3
6-10 reps
5
Seated Hamstring Curl
1
50 reps
6
Standing Calf Raise
3
10-15 reps
7
Lying Leg Raise
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Leg Extension
2
10-15 reps
4
Romanian Deadlift (Barbell)
3
6-10 reps
5
Seated Hamstring Curl
1
50 reps
6
Standing Calf Raise
3
10-15 reps
7
Lying Leg Raise
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
2
Leg Press (45 Degrees)
3
8-12 reps
3
Leg Extension
2
10-15 reps
4
Romanian Deadlift (Barbell)
3
6-10 reps
5
Seated Hamstring Curl
1
50 reps
6
Standing Calf Raise
3
10-15 reps
7
Lying Leg Raise
4
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4
Single Arm Row (Dumbbell)
3
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
12-15 reps
7
French Press
3
6-10 reps
8
Incline Curl (Dumbbell)
2
8-10 reps
9
Neck Curl
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4
Single Arm Row (Dumbbell)
3
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
12-15 reps
7
French Press
3
6-10 reps
8
Incline Curl (Dumbbell)
2
8-10 reps
9
Neck Curl
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4
Single Arm Row (Dumbbell)
3
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
12-15 reps
7
French Press
3
6-10 reps
8
Incline Curl (Dumbbell)
2
8-10 reps
9
Neck Curl
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4
Single Arm Row (Dumbbell)
3
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
12-15 reps
7
French Press
3
6-10 reps
8
Incline Curl (Dumbbell)
2
8-10 reps
9
Neck Curl
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4
Single Arm Row (Dumbbell)
3
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
12-15 reps
7
French Press
3
6-10 reps
8
Incline Curl (Dumbbell)
2
8-10 reps
9
Neck Curl
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4
Single Arm Row (Dumbbell)
3
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
12-15 reps
7
French Press
3
6-10 reps
8
Incline Curl (Dumbbell)
2
8-10 reps
9
Neck Curl
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4
Single Arm Row (Dumbbell)
3
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
12-15 reps
7
French Press
3
6-10 reps
8
Incline Curl (Dumbbell)
2
8-10 reps
9
Neck Curl
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4
Single Arm Row (Dumbbell)
3
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
12-15 reps
7
French Press
3
6-10 reps
8
Incline Curl (Dumbbell)
2
8-10 reps
9
Neck Curl
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4
Single Arm Row (Dumbbell)
3
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
12-15 reps
7
French Press
3
6-10 reps
8
Incline Curl (Dumbbell)
2
8-10 reps
9
Neck Curl
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4
Single Arm Row (Dumbbell)
3
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
12-15 reps
7
French Press
3
6-10 reps
8
Incline Curl (Dumbbell)
2
8-10 reps
9
Neck Curl
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4
Single Arm Row (Dumbbell)
3
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
12-15 reps
7
French Press
3
6-10 reps
8
Incline Curl (Dumbbell)
2
8-10 reps
9
Neck Curl
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Pull-Up (Weighted)
3
5-10 reps
3
Fly Press (Dumbbell)
3
8-12 reps
4
Single Arm Row (Dumbbell)
3
8-12 reps
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
6
Hammer Curl
3
12-15 reps
7
French Press
3
6-10 reps
8
Incline Curl (Dumbbell)
2
8-10 reps
9
Neck Curl
1
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
3
Bench Press (Close Grip)
3
8-10 reps
4
Preacher Curl (Barbell)
3
8-12 reps
5
T-Bar Row
3
6-10 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
One Arm Lateral Raise (Cable)
1
40 reps
8
Neck Curl
3
8-12 reps
9
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
3
Bench Press (Close Grip)
3
8-10 reps
4
Preacher Curl (Barbell)
3
8-12 reps
5
T-Bar Row
3
6-10 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
One Arm Lateral Raise (Cable)
1
40 reps
8
Neck Curl
3
8-12 reps
9
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
3
Bench Press (Close Grip)
3
8-10 reps
4
Preacher Curl (Barbell)
3
8-12 reps
5
T-Bar Row
3
6-10 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
One Arm Lateral Raise (Cable)
1
40 reps
8
Neck Curl
3
8-12 reps
9
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
3
Bench Press (Close Grip)
3
8-10 reps
4
Preacher Curl (Barbell)
3
8-12 reps
5
T-Bar Row
3
6-10 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
One Arm Lateral Raise (Cable)
1
40 reps
8
Neck Curl
3
8-12 reps
9
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
3
Bench Press (Close Grip)
3
8-10 reps
4
Preacher Curl (Barbell)
3
8-12 reps
5
T-Bar Row
3
6-10 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
One Arm Lateral Raise (Cable)
1
40 reps
8
Neck Curl
3
8-12 reps
9
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
3
Bench Press (Close Grip)
3
8-10 reps
4
Preacher Curl (Barbell)
3
8-12 reps
5
T-Bar Row
3
6-10 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
One Arm Lateral Raise (Cable)
1
40 reps
8
Neck Curl
3
8-12 reps
9
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
3
Bench Press (Close Grip)
3
8-10 reps
4
Preacher Curl (Barbell)
3
8-12 reps
5
T-Bar Row
3
6-10 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
One Arm Lateral Raise (Cable)
1
40 reps
8
Neck Curl
3
8-12 reps
9
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
3
Bench Press (Close Grip)
3
8-10 reps
4
Preacher Curl (Barbell)
3
8-12 reps
5
T-Bar Row
3
6-10 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
One Arm Lateral Raise (Cable)
1
40 reps
8
Neck Curl
3
8-12 reps
9
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
3
Bench Press (Close Grip)
3
8-10 reps
4
Preacher Curl (Barbell)
3
8-12 reps
5
T-Bar Row
3
6-10 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
One Arm Lateral Raise (Cable)
1
40 reps
8
Neck Curl
3
8-12 reps
9
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
3
Bench Press (Close Grip)
3
8-10 reps
4
Preacher Curl (Barbell)
3
8-12 reps
5
T-Bar Row
3
6-10 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
One Arm Lateral Raise (Cable)
1
40 reps
8
Neck Curl
3
8-12 reps
9
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
3
Bench Press (Close Grip)
3
8-10 reps
4
Preacher Curl (Barbell)
3
8-12 reps
5
T-Bar Row
3
6-10 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
One Arm Lateral Raise (Cable)
1
40 reps
8
Neck Curl
3
8-12 reps
9
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
3
Bench Press (Close Grip)
3
8-10 reps
4
Preacher Curl (Barbell)
3
8-12 reps
5
T-Bar Row
3
6-10 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
One Arm Lateral Raise (Cable)
1
40 reps
8
Neck Curl
3
8-12 reps
9
Leg Extension
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
2
Chin-Up (Weighted)
3
5-8 reps
3
Skull Crusher
3
8-12 reps
4
Spider Curl
3
8-12 reps
5
Rear Delt Fly (Machine)
1
40 reps
6
Pec Deck (Machine)
3
10-15 reps
7
Seated Dip (Machine)
3
8-12 reps
8
Bicep Curl (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
2
Chin-Up (Weighted)
3
5-8 reps
3
Skull Crusher
3
8-12 reps
4
Spider Curl
3
8-12 reps
5
Rear Delt Fly (Machine)
1
40 reps
6
Pec Deck (Machine)
3
10-15 reps
7
Seated Dip (Machine)
3
8-12 reps
8
Bicep Curl (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
2
Chin-Up (Weighted)
3
5-8 reps
3
Skull Crusher
3
8-12 reps
4
Spider Curl
3
8-12 reps
5
Rear Delt Fly (Machine)
1
40 reps
6
Pec Deck (Machine)
3
10-15 reps
7
Seated Dip (Machine)
3
8-12 reps
8
Bicep Curl (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
2
Chin-Up (Weighted)
3
5-8 reps
3
Skull Crusher
3
8-12 reps
4
Spider Curl
3
8-12 reps
5
Rear Delt Fly (Machine)
1
40 reps
6
Pec Deck (Machine)
3
10-15 reps
7
Seated Dip (Machine)
3
8-12 reps
8
Bicep Curl (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
2
Chin-Up (Weighted)
3
5-8 reps
3
Skull Crusher
3
8-12 reps
4
Spider Curl
3
8-12 reps
5
Rear Delt Fly (Machine)
1
40 reps
6
Pec Deck (Machine)
3
10-15 reps
7
Seated Dip (Machine)
3
8-12 reps
8
Bicep Curl (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
2
Chin-Up (Weighted)
3
5-8 reps
3
Skull Crusher
3
8-12 reps
4
Spider Curl
3
8-12 reps
5
Rear Delt Fly (Machine)
1
40 reps
6
Pec Deck (Machine)
3
10-15 reps
7
Seated Dip (Machine)
3
8-12 reps
8
Bicep Curl (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
2
Chin-Up (Weighted)
3
5-8 reps
3
Skull Crusher
3
8-12 reps
4
Spider Curl
3
8-12 reps
5
Rear Delt Fly (Machine)
1
40 reps
6
Pec Deck (Machine)
3
10-15 reps
7
Seated Dip (Machine)
3
8-12 reps
8
Bicep Curl (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
2
Chin-Up (Weighted)
3
5-8 reps
3
Skull Crusher
3
8-12 reps
4
Spider Curl
3
8-12 reps
5
Rear Delt Fly (Machine)
1
40 reps
6
Pec Deck (Machine)
3
10-15 reps
7
Seated Dip (Machine)
3
8-12 reps
8
Bicep Curl (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
2
Chin-Up (Weighted)
3
5-8 reps
3
Skull Crusher
3
8-12 reps
4
Spider Curl
3
8-12 reps
5
Rear Delt Fly (Machine)
1
40 reps
6
Pec Deck (Machine)
3
10-15 reps
7
Seated Dip (Machine)
3
8-12 reps
8
Bicep Curl (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
2
Chin-Up (Weighted)
3
5-8 reps
3
Skull Crusher
3
8-12 reps
4
Spider Curl
3
8-12 reps
5
Rear Delt Fly (Machine)
1
40 reps
6
Pec Deck (Machine)
3
10-15 reps
7
Seated Dip (Machine)
3
8-12 reps
8
Bicep Curl (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
2
Chin-Up (Weighted)
3
5-8 reps
3
Skull Crusher
3
8-12 reps
4
Spider Curl
3
8-12 reps
5
Rear Delt Fly (Machine)
1
40 reps
6
Pec Deck (Machine)
3
10-15 reps
7
Seated Dip (Machine)
3
8-12 reps
8
Bicep Curl (Dumbbell)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
2
Chin-Up (Weighted)
3
5-8 reps
3
Skull Crusher
3
8-12 reps
4
Spider Curl
3
8-12 reps
5
Rear Delt Fly (Machine)
1
40 reps
6
Pec Deck (Machine)
3
10-15 reps
7
Seated Dip (Machine)
3
8-12 reps
8
Bicep Curl (Dumbbell)
3
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
2
Split Squat (Dumbbell)
3
8-10 reps
3
Rack Pull (Barbell)
1
20 reps
4
Back Extension (Weighted)
3
8-15 reps
5
Hanging Leg Raise
3
8-12 reps
6
Standing Calf Raise
1
50 reps
7
Seated Hamstring Curl
1
40 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
2
Bent Over Row (Barbell)
3
6-10 reps
3
Split Squat (Dumbbell)
3
8-10 reps
4
Rack Pull (Barbell)
1
20 reps
5
Back Extension (Weighted)
3
8-15 reps
6
Hanging Leg Raise
3
8-12 reps
7
Standing Calf Raise
1
50 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
2
Bent Over Row (Barbell)
3
6-10 reps
3
Split Squat (Dumbbell)
3
8-10 reps
4
Rack Pull (Barbell)
1
20 reps
5
Back Extension (Weighted)
3
8-15 reps
6
Hanging Leg Raise
3
8-12 reps
7
Standing Calf Raise
1
50 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
2
Bent Over Row (Barbell)
3
6-10 reps
3
Split Squat (Dumbbell)
3
8-10 reps
4
Rack Pull (Barbell)
1
20 reps
5
Back Extension (Weighted)
3
8-15 reps
6
Hanging Leg Raise
3
8-12 reps
7
Standing Calf Raise
1
50 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
2
Bent Over Row (Barbell)
3
6-10 reps
3
Split Squat (Dumbbell)
3
8-10 reps
4
Rack Pull (Barbell)
1
20 reps
5
Back Extension (Weighted)
3
8-15 reps
6
Hanging Leg Raise
3
8-12 reps
7
Standing Calf Raise
1
50 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
2
Bent Over Row (Barbell)
3
6-10 reps
3
Split Squat (Dumbbell)
3
8-10 reps
4
Rack Pull (Barbell)
1
20 reps
5
Back Extension (Weighted)
3
8-15 reps
6
Hanging Leg Raise
3
8-12 reps
7
Standing Calf Raise
1
50 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
2
Bent Over Row (Barbell)
3
6-10 reps
3
Split Squat (Dumbbell)
3
8-10 reps
4
Rack Pull (Barbell)
1
20 reps
5
Back Extension (Weighted)
3
8-15 reps
6
Hanging Leg Raise
3
8-12 reps
7
Standing Calf Raise
1
50 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
2
Bent Over Row (Barbell)
3
6-10 reps
3
Split Squat (Dumbbell)
3
8-10 reps
4
Rack Pull (Barbell)
1
20 reps
5
Back Extension (Weighted)
3
8-15 reps
6
Hanging Leg Raise
3
8-12 reps
7
Standing Calf Raise
1
50 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
2
Bent Over Row (Barbell)
3
6-10 reps
3
Split Squat (Dumbbell)
3
8-10 reps
4
Rack Pull (Barbell)
1
20 reps
5
Back Extension (Weighted)
3
8-15 reps
6
Hanging Leg Raise
3
8-12 reps
7
Standing Calf Raise
1
50 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
2
Bent Over Row (Barbell)
3
6-10 reps
3
Split Squat (Dumbbell)
3
8-10 reps
4
Rack Pull (Barbell)
1
20 reps
5
Back Extension (Weighted)
3
8-15 reps
6
Hanging Leg Raise
3
8-12 reps
7
Standing Calf Raise
1
50 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
2
Bent Over Row (Barbell)
3
6-10 reps
3
Split Squat (Dumbbell)
3
8-10 reps
4
Rack Pull (Barbell)
1
20 reps
5
Back Extension (Weighted)
3
8-15 reps
6
Hanging Leg Raise
3
8-12 reps
7
Standing Calf Raise
1
50 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
2
Bent Over Row (Barbell)
3
6-10 reps
3
Split Squat (Dumbbell)
3
8-10 reps
4
Rack Pull (Barbell)
1
20 reps
5
Back Extension (Weighted)
3
8-15 reps
6
Hanging Leg Raise
3
8-12 reps
7
Standing Calf Raise
1
50 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Bicep Curl (Cable)
3
10-15 reps
4
Single Arm Overhead Tricep Extension
3
8-12 reps
5
Pec Fly (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Neck Curl
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Bicep Curl (Cable)
3
10-15 reps
4
Single Arm Overhead Tricep Extension
3
8-12 reps
5
Pec Fly (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Neck Curl
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Bicep Curl (Cable)
3
10-15 reps
4
Single Arm Overhead Tricep Extension
3
8-12 reps
5
Pec Fly (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Neck Curl
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Bicep Curl (Cable)
3
10-15 reps
4
Single Arm Overhead Tricep Extension
3
8-12 reps
5
Pec Fly (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Neck Curl
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Bicep Curl (Cable)
3
10-15 reps
4
Single Arm Overhead Tricep Extension
3
8-12 reps
5
Pec Fly (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Neck Curl
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Bicep Curl (Cable)
3
10-15 reps
4
Single Arm Overhead Tricep Extension
3
8-12 reps
5
Pec Fly (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Neck Curl
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Bicep Curl (Cable)
3
10-15 reps
4
Single Arm Overhead Tricep Extension
3
8-12 reps
5
Pec Fly (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Neck Curl
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Bicep Curl (Cable)
3
10-15 reps
4
Single Arm Overhead Tricep Extension
3
8-12 reps
5
Pec Fly (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Neck Curl
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Bicep Curl (Cable)
3
10-15 reps
4
Single Arm Overhead Tricep Extension
3
8-12 reps
5
Pec Fly (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Neck Curl
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Bicep Curl (Cable)
3
10-15 reps
4
Single Arm Overhead Tricep Extension
3
8-12 reps
5
Pec Fly (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Neck Curl
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Bicep Curl (Cable)
3
10-15 reps
4
Single Arm Overhead Tricep Extension
3
8-12 reps
5
Pec Fly (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Neck Curl
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Bicep Curl (Cable)
3
10-15 reps
4
Single Arm Overhead Tricep Extension
3
8-12 reps
5
Pec Fly (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Neck Curl
3
10-15 reps
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)5 Sets
5 Reps
2
Pull-Up (Weighted)3 Sets
5-10 Reps
3
Fly Press (Dumbbell)3 Sets
8-12 Reps
4
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
5
V-Handle Tricep Pushdown (Cable)3 Sets
10-15 Reps
6
Hammer Curl3 Sets
12-15 Reps
7
French Press3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)2 Sets
8-10 Reps
9
Neck Curl1 Set
50 Reps
Day 1
1
Squat (Smith Machine)3 Sets
6-10 Reps
2
Leg Press (45 Degrees)3 Sets
8-12 Reps
3
Leg Extension2 Sets
10-15 Reps
4
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
5
Seated Hamstring Curl1 Set
50 Reps
6
Standing Calf Raise3 Sets
10-15 Reps
7
Lying Leg Raise4 Sets
10-20 Reps
Day 3
1
Leg Press (45 Degrees)4 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)3 Sets
6-8 Reps
3
Bench Press (Close Grip)3 Sets
8-10 Reps
4
Preacher Curl (Barbell)3 Sets
8-12 Reps
5
T-Bar Row3 Sets
6-10 Reps
6
Tricep Extension (Cable)3 Sets
10-15 Reps
7
One Arm Lateral Raise (Cable)1 Set
40 Reps
8
Neck Curl3 Sets
8-12 Reps
9
Leg Extension3 Sets
8-12 Reps
Day 4
1
Bench Press (Dumbbell)4 Sets
6-8 Reps
2
Chin-Up (Weighted)3 Sets
5-8 Reps
3
Skull Crusher3 Sets
8-12 Reps
4
Spider Curl3 Sets
8-12 Reps
5
Rear Delt Fly (Machine)1 Set
40 Reps
6
Pec Deck (Machine)3 Sets
10-15 Reps
7
Seated Dip (Machine)3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)3 Sets
6-10 Reps
Day 6
1
Hammer Curl3 Sets
12-16 Reps
2
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
3
Bicep Curl (Cable)3 Sets
10-15 Reps
4
Single Arm Overhead Tricep Extension3 Sets
8-12 Reps
5
Pec Fly (Dumbbell)3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
7
Neck Curl3 Sets
10-15 Reps
Day 5
1
Power Clean3 Sets
3 Reps
2
Split Squat (Dumbbell)3 Sets
8-10 Reps
3
Rack Pull (Barbell)1 Set
20 Reps
4
Back Extension (Weighted)3 Sets
8-15 Reps
5
Hanging Leg Raise3 Sets
8-12 Reps
6
Standing Calf Raise1 Set
50 Reps
7
Seated Hamstring Curl1 Set
40 Reps