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BoostcampPNG

Big titty booty lumps

by Matthew M.
6 athletes joined
4.0
(1 rating)

Program Description

Big dick…no bitches

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 08, 2024 06:17
  • Last Edited
    Feb 13, 2025 11:36
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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
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Tricep Kickback
3 Sets
-
6
Tricep Extension (Cable)
3 Sets
-
7
Concentrated Tricep Cable Overhead
3 Sets
-
8
Seated Shoulder Press (Dumbbell)
3 Sets
-
9
Face Pull
3 Sets
-
10
Side Lateral Raise Cable
3 Sets
-
Day 2
1
Standing Pullover (Cable)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Bent Over Row (Barbell)
3 Sets
-
4
Preacher Curl (Barbell)
4 Sets
-
5
Concentration Curl
3 Sets
-
6
Hammer Curl
3 Sets
-
7
Wrist Curls
6 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Box Jump
3 Sets
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Leg Extension
3 Sets
-
6
Plank
3 Sets
-
7
Decline Crunch
3 Sets
-
8
Oblique Crunch
2 Sets
-
Day 6
1
Box Jump
3 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Leg Press (45 Degrees)
3 Sets
-
4
Hip Abductor (Machine)
3 Sets
-
5
Hip Adductor (Machine)
3 Sets
-
6
Overhead Press (Barbell)
3 Sets
-
7
Lateral Raise (Dumbbell)
3 Sets
-
8
Front Raise
3 Sets
-
9
Face Pull
3 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
Landmine Press
3 Sets
-
5
Tricep Kickback
3 Sets
-
6
Skull Crusher
3 Sets
-
7
Overhead Extension (Dumbbell)
3 Sets
-
8
Dip (Assisted)
3 Sets
-
9
Landmine Press
3 Sets
-
Day 5
1
Standing Pullover (Cable)
3 Sets
-
2
Lat Pulldown (Neutral Grip)
3 Sets
-
3
Lat Pulldown (Single Arm)
3 Sets
-
4
Bent Over Row (Barbell)
3 Sets
-
5
Preacher Curl (Barbell)
3 Sets
-
6
Concentration Curl
3 Sets
-
7
Hammer Curl
3 Sets
-
8
Wrist Curls
6 Sets
-