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BoostcampPNG

Bigger Leaner Stronger

by Amad Z.
38 athletes joined

Program Description

Based on Bigger Leaner Stronger book If you do cardio, do it afterward. The reps should be 4-6 only, if you can do more than 6, increase the weight, if less than 4 decrease the weights.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 22, 2024 11:27
  • Last Edited
    Dec 19, 2024 10:45
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
-
-
-
-
2
Bench Press (Dumbbell)
3 Sets
5 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
-
4
Dip (Assisted)
3 Sets
5 Reps
-
5
Cable Crunch
3 Sets
11 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
30 Reps
-
7
Air Cycling
3 Sets
30 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
-
3
Dumbbell Row
3 Sets
5 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
5 Reps
-
5
Seated Calf Raise
6 Sets
11 Reps
-
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
-
-
-
-
2
Military Press (Barbell)
3 Sets
5 Reps
-
3
Lateral Raise (Cable)
3 Sets
5 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
5 Reps
-
5
Shrug (Barbell)
3 Sets
5 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
-
-
-
-
2
Squat (Barbell)
3 Sets
5 Reps
-
3
Leg Press (45 Degrees)
3 Sets
5 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
-
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
-
-
-
-
2
Alternating Dumbbell Curl
3 Sets
5 Reps
-
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3 Sets
5 Reps
-
5
Bicep Curl (Barbell)
3 Sets
5 Reps
-
6
Seated Triceps Press
3 Sets
5 Reps
-
7
Cable Crunch
3 Sets
5 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
30 Reps
-
9
Air Cycling
3 Sets
30 Reps
-