Program Description
A bodybuilding program designed for athletes looking to compete in the Men's Physique division, or simply wanting to look aesthetic on the beach.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 06, 2024 03:47
- Last EditedAug 15, 2024 01:30
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.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Barbell)
3
6-10 reps
2
Pec Deck (Machine)
4
10-15 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lateral Raise (Dumbbell)
4
12-15 reps
5B
Tricep Pushdown (Cable)
4
8-12 reps
6A
Reverse Pec Deck
3
10-15 reps
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pec Deck (Machine)
4
10-15 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lateral Raise (Dumbbell)
4
12-15 reps
5B
Tricep Pushdown (Cable)
4
8-12 reps
6A
Reverse Pec Deck
3
10-15 reps
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pec Deck (Machine)
4
10-15 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lateral Raise (Dumbbell)
4
12-15 reps
5B
Tricep Pushdown (Cable)
4
8-12 reps
6A
Reverse Pec Deck
3
10-15 reps
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pec Deck (Machine)
4
10-15 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lateral Raise (Dumbbell)
4
12-15 reps
5B
Tricep Pushdown (Cable)
4
8-12 reps
6A
Reverse Pec Deck
3
10-15 reps
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pec Deck (Machine)
4
10-15 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lateral Raise (Dumbbell)
4
12-15 reps
5B
Tricep Pushdown (Cable)
4
8-12 reps
6A
Reverse Pec Deck
3
10-15 reps
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pec Deck (Machine)
4
10-15 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lateral Raise (Dumbbell)
4
12-15 reps
5B
Tricep Pushdown (Cable)
4
8-12 reps
6A
Reverse Pec Deck
3
10-15 reps
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pec Deck (Machine)
4
10-15 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lateral Raise (Dumbbell)
4
12-15 reps
5B
Tricep Pushdown (Cable)
4
8-12 reps
6A
Reverse Pec Deck
3
10-15 reps
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pec Deck (Machine)
4
10-15 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lateral Raise (Dumbbell)
4
12-15 reps
5B
Tricep Pushdown (Cable)
4
8-12 reps
6A
Reverse Pec Deck
3
10-15 reps
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pec Deck (Machine)
4
10-15 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lateral Raise (Dumbbell)
4
12-15 reps
5B
Tricep Pushdown (Cable)
4
8-12 reps
6A
Reverse Pec Deck
3
10-15 reps
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pec Deck (Machine)
4
10-15 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lateral Raise (Dumbbell)
4
12-15 reps
5B
Tricep Pushdown (Cable)
4
8-12 reps
6A
Reverse Pec Deck
3
10-15 reps
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pec Deck (Machine)
4
10-15 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lateral Raise (Dumbbell)
4
12-15 reps
5B
Tricep Pushdown (Cable)
4
8-12 reps
6A
Reverse Pec Deck
3
10-15 reps
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Pec Deck (Machine)
4
10-15 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5A
Lateral Raise (Dumbbell)
4
12-15 reps
5B
Tricep Pushdown (Cable)
4
8-12 reps
6A
Reverse Pec Deck
3
10-15 reps
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Hip Adductor (Machine)
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Machine Crunch
4
10-15 reps
5A
Shrug (Dumbbell)
3
10-15 reps
5B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Hip Adductor (Machine)
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Machine Crunch
4
10-15 reps
5A
Shrug (Dumbbell)
3
10-15 reps
5B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Hip Adductor (Machine)
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Machine Crunch
4
10-15 reps
5A
Shrug (Dumbbell)
3
10-15 reps
5B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Hip Adductor (Machine)
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Machine Crunch
4
10-15 reps
5A
Shrug (Dumbbell)
3
10-15 reps
5B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Hip Adductor (Machine)
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Machine Crunch
4
10-15 reps
5A
Shrug (Dumbbell)
3
10-15 reps
5B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Hip Adductor (Machine)
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Machine Crunch
4
10-15 reps
5A
Shrug (Dumbbell)
3
10-15 reps
5B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Hip Adductor (Machine)
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Machine Crunch
4
10-15 reps
5A
Shrug (Dumbbell)
3
10-15 reps
5B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Hip Adductor (Machine)
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Machine Crunch
4
10-15 reps
5A
Shrug (Dumbbell)
3
10-15 reps
5B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Hip Adductor (Machine)
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Machine Crunch
4
10-15 reps
5A
Shrug (Dumbbell)
3
10-15 reps
5B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Hip Adductor (Machine)
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Machine Crunch
4
10-15 reps
5A
Shrug (Dumbbell)
3
10-15 reps
5B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Hip Adductor (Machine)
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Machine Crunch
4
10-15 reps
5A
Shrug (Dumbbell)
3
10-15 reps
5B
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Hip Adductor (Machine)
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Machine Crunch
4
10-15 reps
5A
Shrug (Dumbbell)
3
10-15 reps
5B
Neck Curl
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Seated Overhead Press (Barbell)
4
8-12 reps
3A
Lat Pulldown (Close Grip)
3
8-12 reps
3B
Powell Raise
3
10-15 reps
4
Pullover (Machine)
4
10-15 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
6
Hammer Curl
3
6-12 reps
7
Wrist Roller
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Seated Overhead Press (Barbell)
4
8-12 reps
3A
Lat Pulldown (Close Grip)
3
8-12 reps
3B
Powell Raise
3
10-15 reps
4
Pullover (Machine)
4
10-15 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
6
Hammer Curl
3
6-12 reps
7
Wrist Roller
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Seated Overhead Press (Barbell)
4
8-12 reps
3A
Lat Pulldown (Close Grip)
3
8-12 reps
3B
Powell Raise
3
10-15 reps
4
Pullover (Machine)
4
10-15 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
6
Hammer Curl
3
6-12 reps
7
Wrist Roller
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Seated Overhead Press (Barbell)
4
8-12 reps
3A
Lat Pulldown (Close Grip)
3
8-12 reps
3B
Powell Raise
3
10-15 reps
4
Pullover (Machine)
4
10-15 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
6
Hammer Curl
3
6-12 reps
7
Wrist Roller
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Seated Overhead Press (Barbell)
4
8-12 reps
3A
Lat Pulldown (Close Grip)
3
8-12 reps
3B
Powell Raise
3
10-15 reps
4
Pullover (Machine)
4
10-15 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
6
Hammer Curl
3
6-12 reps
7
Wrist Roller
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Seated Overhead Press (Barbell)
4
8-12 reps
3A
Lat Pulldown (Close Grip)
3
8-12 reps
3B
Powell Raise
3
10-15 reps
4
Pullover (Machine)
4
10-15 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
6
Hammer Curl
3
6-12 reps
7
Wrist Roller
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Seated Overhead Press (Barbell)
4
8-12 reps
3A
Lat Pulldown (Close Grip)
3
8-12 reps
3B
Powell Raise
3
10-15 reps
4
Pullover (Machine)
4
10-15 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
6
Hammer Curl
3
6-12 reps
7
Wrist Roller
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Seated Overhead Press (Barbell)
4
8-12 reps
3A
Lat Pulldown (Close Grip)
3
8-12 reps
3B
Powell Raise
3
10-15 reps
4
Pullover (Machine)
4
10-15 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
6
Hammer Curl
3
6-12 reps
7
Wrist Roller
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Seated Overhead Press (Barbell)
4
8-12 reps
3A
Lat Pulldown (Close Grip)
3
8-12 reps
3B
Powell Raise
3
10-15 reps
4
Pullover (Machine)
4
10-15 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
6
Hammer Curl
3
6-12 reps
7
Wrist Roller
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Seated Overhead Press (Barbell)
4
8-12 reps
3A
Lat Pulldown (Close Grip)
3
8-12 reps
3B
Powell Raise
3
10-15 reps
4
Pullover (Machine)
4
10-15 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
6
Hammer Curl
3
6-12 reps
7
Wrist Roller
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Seated Overhead Press (Barbell)
4
8-12 reps
3A
Lat Pulldown (Close Grip)
3
8-12 reps
3B
Powell Raise
3
10-15 reps
4
Pullover (Machine)
4
10-15 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
6
Hammer Curl
3
6-12 reps
7
Wrist Roller
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Seated Overhead Press (Barbell)
4
8-12 reps
3A
Lat Pulldown (Close Grip)
3
8-12 reps
3B
Powell Raise
3
10-15 reps
4
Pullover (Machine)
4
10-15 reps
5
Incline Curl (Dumbbell)
4
8-12 reps
6
Hammer Curl
3
6-12 reps
7
Wrist Roller
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
2
Bench Press (Dumbbell)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4A
French Press
3
8-12 reps
4B
Lying Rear Lateral Raise
3
10-15 reps
5
Leg Extension
3
10-15 reps
6A
Seated Calf Raise
4
15-20 reps
6B
Decline Crunch (Weighted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
2
Bench Press (Dumbbell)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4A
French Press
3
8-12 reps
4B
Lying Rear Lateral Raise
3
10-15 reps
5
Leg Extension
3
10-15 reps
6A
Seated Calf Raise
4
15-20 reps
6B
Decline Crunch (Weighted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
2
Bench Press (Dumbbell)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4A
French Press
3
8-12 reps
4B
Lying Rear Lateral Raise
3
10-15 reps
5
Leg Extension
3
10-15 reps
6A
Seated Calf Raise
4
15-20 reps
6B
Decline Crunch (Weighted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
2
Bench Press (Dumbbell)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4A
French Press
3
8-12 reps
4B
Lying Rear Lateral Raise
3
10-15 reps
5
Leg Extension
3
10-15 reps
6A
Seated Calf Raise
4
15-20 reps
6B
Decline Crunch (Weighted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
2
Bench Press (Dumbbell)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4A
French Press
3
8-12 reps
4B
Lying Rear Lateral Raise
3
10-15 reps
5
Leg Extension
3
10-15 reps
6A
Seated Calf Raise
4
15-20 reps
6B
Decline Crunch (Weighted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
2
Bench Press (Dumbbell)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4A
French Press
3
8-12 reps
4B
Lying Rear Lateral Raise
3
10-15 reps
5
Leg Extension
3
10-15 reps
6A
Seated Calf Raise
4
15-20 reps
6B
Decline Crunch (Weighted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
2
Bench Press (Dumbbell)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4A
French Press
3
8-12 reps
4B
Lying Rear Lateral Raise
3
10-15 reps
5
Leg Extension
3
10-15 reps
6A
Seated Calf Raise
4
15-20 reps
6B
Decline Crunch (Weighted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
2
Bench Press (Dumbbell)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4A
French Press
3
8-12 reps
4B
Lying Rear Lateral Raise
3
10-15 reps
5
Leg Extension
3
10-15 reps
6A
Seated Calf Raise
4
15-20 reps
6B
Decline Crunch (Weighted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
2
Bench Press (Dumbbell)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4A
French Press
3
8-12 reps
4B
Lying Rear Lateral Raise
3
10-15 reps
5
Leg Extension
3
10-15 reps
6A
Seated Calf Raise
4
15-20 reps
6B
Decline Crunch (Weighted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
2
Bench Press (Dumbbell)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4A
French Press
3
8-12 reps
4B
Lying Rear Lateral Raise
3
10-15 reps
5
Leg Extension
3
10-15 reps
6A
Seated Calf Raise
4
15-20 reps
6B
Decline Crunch (Weighted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
2
Bench Press (Dumbbell)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4A
French Press
3
8-12 reps
4B
Lying Rear Lateral Raise
3
10-15 reps
5
Leg Extension
3
10-15 reps
6A
Seated Calf Raise
4
15-20 reps
6B
Decline Crunch (Weighted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
2
Bench Press (Dumbbell)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4A
French Press
3
8-12 reps
4B
Lying Rear Lateral Raise
3
10-15 reps
5
Leg Extension
3
10-15 reps
6A
Seated Calf Raise
4
15-20 reps
6B
Decline Crunch (Weighted)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2A
Shrug (Barbell)
3
10-15 reps
2B
Neck Extension
3
15-20 reps
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
4
Chin-Up (Weighted)
3
6-10 reps
5
Kroc Row
4
6-12 reps
6
Preacher Curl (Barbell)
4
10-15 reps
7
Wrist Curls
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2A
Shrug (Barbell)
3
10-15 reps
2B
Neck Extension
3
15-20 reps
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
4
Chin-Up (Weighted)
3
6-10 reps
5
Kroc Row
4
6-12 reps
6
Preacher Curl (Barbell)
4
10-15 reps
7
Wrist Curls
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2A
Shrug (Barbell)
3
10-15 reps
2B
Neck Extension
3
15-20 reps
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
4
Chin-Up (Weighted)
3
6-10 reps
5
Kroc Row
4
6-12 reps
6
Preacher Curl (Barbell)
4
10-15 reps
7
Wrist Curls
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2A
Shrug (Barbell)
3
10-15 reps
2B
Neck Extension
3
15-20 reps
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
4
Chin-Up (Weighted)
3
6-10 reps
5
Kroc Row
4
6-12 reps
6
Preacher Curl (Barbell)
4
10-15 reps
7
Wrist Curls
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2A
Shrug (Barbell)
3
10-15 reps
2B
Neck Extension
3
15-20 reps
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
4
Chin-Up (Weighted)
3
6-10 reps
5
Kroc Row
4
6-12 reps
6
Preacher Curl (Barbell)
4
10-15 reps
7
Wrist Curls
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2A
Shrug (Barbell)
3
10-15 reps
2B
Neck Extension
3
15-20 reps
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
4
Chin-Up (Weighted)
3
6-10 reps
5
Kroc Row
4
6-12 reps
6
Preacher Curl (Barbell)
4
10-15 reps
7
Wrist Curls
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2A
Shrug (Barbell)
3
10-15 reps
2B
Neck Extension
3
15-20 reps
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
4
Chin-Up (Weighted)
3
6-10 reps
5
Kroc Row
4
6-12 reps
6
Preacher Curl (Barbell)
4
10-15 reps
7
Wrist Curls
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2A
Shrug (Barbell)
3
10-15 reps
2B
Neck Extension
3
15-20 reps
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
4
Chin-Up (Weighted)
3
6-10 reps
5
Kroc Row
4
6-12 reps
6
Preacher Curl (Barbell)
4
10-15 reps
7
Wrist Curls
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2A
Shrug (Barbell)
3
10-15 reps
2B
Neck Extension
3
15-20 reps
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
4
Chin-Up (Weighted)
3
6-10 reps
5
Kroc Row
4
6-12 reps
6
Preacher Curl (Barbell)
4
10-15 reps
7
Wrist Curls
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2A
Shrug (Barbell)
3
10-15 reps
2B
Neck Extension
3
15-20 reps
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
4
Chin-Up (Weighted)
3
6-10 reps
5
Kroc Row
4
6-12 reps
6
Preacher Curl (Barbell)
4
10-15 reps
7
Wrist Curls
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2A
Shrug (Barbell)
3
10-15 reps
2B
Neck Extension
3
15-20 reps
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
4
Chin-Up (Weighted)
3
6-10 reps
5
Kroc Row
4
6-12 reps
6
Preacher Curl (Barbell)
4
10-15 reps
7
Wrist Curls
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2A
Shrug (Barbell)
3
10-15 reps
2B
Neck Extension
3
15-20 reps
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
4
Chin-Up (Weighted)
3
6-10 reps
5
Kroc Row
4
6-12 reps
6
Preacher Curl (Barbell)
4
10-15 reps
7
Wrist Curls
3
10-15 reps
Week 1
1 / 12 Weeks
Day 5
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
2A
Shrug (Barbell)3 Sets
10-15 Reps
2B
Neck Extension3 Sets
15-20 Reps
3
Seated Wide-Grip Row (Cable)3 Sets
8-12 Reps
4
Chin-Up (Weighted)3 Sets
6-10 Reps
5
Kroc Row4 Sets
6-12 Reps
6
Preacher Curl (Barbell)4 Sets
10-15 Reps
7
Wrist Curls3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)3 Sets
6-10 Reps
2
Pec Deck (Machine)4 Sets
10-15 Reps
3
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
4
Chest Supported Row (Machine)3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
5B
Tricep Pushdown (Cable)4 Sets
8-12 Reps
6A
Reverse Pec Deck3 Sets
10-15 Reps
6B
Lying Decline Tricep Extension (Dumbbell)3 Sets
10-15 Reps
Day 2
1
Squat (Barbell)3 Sets
6-10 Reps
2
Single Leg Press2 Sets
10-15 Reps
3A
Hyperextension3 Sets
15-20 Reps
3B
Hip Adductor (Machine)3 Sets
10-15 Reps
4A
Standing Calf Raise4 Sets
15-20 Reps
4B
Machine Crunch4 Sets
10-15 Reps
5A
Shrug (Dumbbell)3 Sets
10-15 Reps
5B
Neck Curl3 Sets
15-20 Reps
Day 3
1
Pull-Up (Weighted)3 Sets
6-10 Reps
2
Seated Overhead Press (Barbell)4 Sets
8-12 Reps
3A
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
3B
Powell Raise3 Sets
10-15 Reps
4
Pullover (Machine)4 Sets
10-15 Reps
5
Incline Curl (Dumbbell)4 Sets
8-12 Reps
6
Hammer Curl3 Sets
6-12 Reps
7
Wrist Roller3 Sets
AMRAP
Day 4
1
Incline Bench Press (Barbell)4 Sets
6-10 Reps
2
Bench Press (Dumbbell)3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
4A
French Press3 Sets
8-12 Reps
4B
Lying Rear Lateral Raise3 Sets
10-15 Reps
5
Leg Extension3 Sets
10-15 Reps
6A
Seated Calf Raise4 Sets
15-20 Reps
6B
Decline Crunch (Weighted)4 Sets
AMRAP