logo
BoostcampPNG

Dad Bod to Dat Bod

by Darpan S.
1 athletes joined

Program Description

Strength training - 4 days/week Abs - 1 day/week (optional) Cardio - 3-5 days/week

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 05, 2024 09:14
  • Last Edited
    Feb 08, 2025 09:16
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
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
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
-
-
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
-
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
-
-
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
-
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
-
-
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
-
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
-
-
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
-
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
-
-
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
-
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
-
-
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
-
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Barbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Barbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Barbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Barbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Barbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Barbell)
2
1
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Concentration Curl
1
1
10 reps
8 reps
-
-
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Bench Dips
1
2
15 reps
12 reps
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Concentration Curl
1
1
10 reps
8 reps
-
-
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Bench Dips
1
2
15 reps
12 reps
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Concentration Curl
1
1
10 reps
8 reps
-
-
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Bench Dips
1
2
15 reps
12 reps
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Concentration Curl
1
1
10 reps
8 reps
-
-
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Bench Dips
1
2
15 reps
12 reps
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Concentration Curl
1
1
10 reps
8 reps
-
-
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Bench Dips
1
2
15 reps
12 reps
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Concentration Curl
1
1
10 reps
8 reps
-
-
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Bench Dips
1
2
15 reps
12 reps
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Dip (Weighted)
1 Set
2 Sets
8 Reps
6 Reps
-
-
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Hip Thrust (Barbell)
1 Set
2 Sets
15 Reps
12 Reps
-
-
3
Hip Adduction (Cable)
1 Set
2 Sets
10 Reps
8 Reps
-
-
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
18 Reps
15 Reps
-
-
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Front Raise
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
-
-
Day 4
1A
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
1B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3A
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Wrist Curls
1 Set
2 Sets
15 Reps
12 Reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-