Program Description
Intermediate level program that utilises antagonist supersets as a means to save time and improve work capacity. It follows an upper/lower split with an arm day and 2 rest days through the week For progression, you should follow some variation of double progression, such as increasing weight when you reach the top end of reps (or higher) for each set on any given exercise. Alternatively, dynamic double progression would be better suited for those who are seriously looking to break plateaus. This involves increasing the weight on set 1 of any given exercise if you have achieved the top end of reps on the first set in the previous session where you performed said exercise (same logic for sets 2 and 3). Good luck and get big.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedMay 17, 2024 10:27
- Last EditedOct 18, 2024 09:30
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ON THE BOOSTCAMP APP FOR FREE
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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
Seal Row
3
6-10 reps
-
2
Bench Press (Barbell)
3
4-8 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Bench Press (Barbell)
3
4-8 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Bench Press (Barbell)
3
4-8 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Bench Press (Barbell)
3
4-8 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Bench Press (Barbell)
3
4-8 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Bench Press (Barbell)
3
4-8 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Bench Press (Barbell)
3
4-8 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Bench Press (Barbell)
3
4-8 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Bench Press (Barbell)
3
4-8 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Bench Press (Barbell)
3
4-8 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Bench Press (Barbell)
3
4-8 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
-
2
Bench Press (Barbell)
3
4-8 reps
-
3A
Pull-Up (Weighted)
3
6-10 reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Larsen Press (Barbell)
3
4-8 reps
-
2B
Powell Raise
3
8-12 reps
-
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Larsen Press (Barbell)
3
4-8 reps
-
2B
Powell Raise
3
8-12 reps
-
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Larsen Press (Barbell)
3
4-8 reps
-
2B
Powell Raise
3
8-12 reps
-
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Larsen Press (Barbell)
3
4-8 reps
-
2B
Powell Raise
3
8-12 reps
-
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Larsen Press (Barbell)
3
4-8 reps
-
2B
Powell Raise
3
8-12 reps
-
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Larsen Press (Barbell)
3
4-8 reps
-
2B
Powell Raise
3
8-12 reps
-
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Larsen Press (Barbell)
3
4-8 reps
-
2B
Powell Raise
3
8-12 reps
-
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Larsen Press (Barbell)
3
4-8 reps
-
2B
Powell Raise
3
8-12 reps
-
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Larsen Press (Barbell)
3
4-8 reps
-
2B
Powell Raise
3
8-12 reps
-
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Larsen Press (Barbell)
3
4-8 reps
-
2B
Powell Raise
3
8-12 reps
-
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Larsen Press (Barbell)
3
4-8 reps
-
2B
Powell Raise
3
8-12 reps
-
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2A
Larsen Press (Barbell)
3
4-8 reps
-
2B
Powell Raise
3
8-12 reps
-
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5A
Decline Crunch
3
8-12 reps
-
5B
Neck Curl
3
12-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-10 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3A
Standing Calf Raise
3
12-15 reps
-
3B
Decline Crunch
3
8-12 reps
-
3C
Neck Extension
3
12-15 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
JM Press
3
8-12 reps
-
2B
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (Barbell)
3
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4A
Decline Crunch
3
8-12 reps
-
4B
Face Pull
3
12-15 reps
-
5A
Spider Curl
3
12-15 reps
-
5B
Skull Crusher
3
8-12 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
6B
Gripper
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
JM Press
3
8-12 reps
-
2B
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (Barbell)
3
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4A
Decline Crunch
3
8-12 reps
-
4B
Face Pull
3
12-15 reps
-
5A
Spider Curl
3
12-15 reps
-
5B
Skull Crusher
3
8-12 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
6B
Gripper
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
JM Press
3
8-12 reps
-
2B
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (Barbell)
3
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4A
Decline Crunch
3
8-12 reps
-
4B
Face Pull
3
12-15 reps
-
5A
Spider Curl
3
12-15 reps
-
5B
Skull Crusher
3
8-12 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
6B
Gripper
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
JM Press
3
8-12 reps
-
2B
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (Barbell)
3
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4A
Decline Crunch
3
8-12 reps
-
4B
Face Pull
3
12-15 reps
-
5A
Spider Curl
3
12-15 reps
-
5B
Skull Crusher
3
8-12 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
6B
Gripper
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
JM Press
3
8-12 reps
-
2B
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (Barbell)
3
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4A
Decline Crunch
3
8-12 reps
-
4B
Face Pull
3
12-15 reps
-
5A
Spider Curl
3
12-15 reps
-
5B
Skull Crusher
3
8-12 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
6B
Gripper
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
JM Press
3
8-12 reps
-
2B
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (Barbell)
3
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4A
Decline Crunch
3
8-12 reps
-
4B
Face Pull
3
12-15 reps
-
5A
Spider Curl
3
12-15 reps
-
5B
Skull Crusher
3
8-12 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
6B
Gripper
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
JM Press
3
8-12 reps
-
2B
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (Barbell)
3
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4A
Decline Crunch
3
8-12 reps
-
4B
Face Pull
3
12-15 reps
-
5A
Spider Curl
3
12-15 reps
-
5B
Skull Crusher
3
8-12 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
6B
Gripper
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
JM Press
3
8-12 reps
-
2B
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (Barbell)
3
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4A
Decline Crunch
3
8-12 reps
-
4B
Face Pull
3
12-15 reps
-
5A
Spider Curl
3
12-15 reps
-
5B
Skull Crusher
3
8-12 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
6B
Gripper
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
JM Press
3
8-12 reps
-
2B
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (Barbell)
3
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4A
Decline Crunch
3
8-12 reps
-
4B
Face Pull
3
12-15 reps
-
5A
Spider Curl
3
12-15 reps
-
5B
Skull Crusher
3
8-12 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
6B
Gripper
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
JM Press
3
8-12 reps
-
2B
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (Barbell)
3
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4A
Decline Crunch
3
8-12 reps
-
4B
Face Pull
3
12-15 reps
-
5A
Spider Curl
3
12-15 reps
-
5B
Skull Crusher
3
8-12 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
6B
Gripper
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
JM Press
3
8-12 reps
-
2B
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (Barbell)
3
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4A
Decline Crunch
3
8-12 reps
-
4B
Face Pull
3
12-15 reps
-
5A
Spider Curl
3
12-15 reps
-
5B
Skull Crusher
3
8-12 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
6B
Gripper
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
JM Press
3
8-12 reps
-
2B
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (Barbell)
3
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4A
Decline Crunch
3
8-12 reps
-
4B
Face Pull
3
12-15 reps
-
5A
Spider Curl
3
12-15 reps
-
5B
Skull Crusher
3
8-12 reps
-
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
6B
Gripper
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seal Row3 Sets
6-10 Reps
-
2
Bench Press (Barbell)3 Sets
4-8 Reps
-
3A
Pull-Up (Weighted)3 Sets
6-10 Reps
-
3B
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-12 Reps
-
4A
Hammer Curl3 Sets
6-10 Reps
-
4B
V-Handle Tricep Pushdown (Cable)3 Sets
6-10 Reps
-
5A
Decline Crunch3 Sets
8-12 Reps
-
5B
Neck Curl3 Sets
12-15 Reps
-
6A
Incline Curl (Dumbbell)3 Sets
6-10 Reps
-
6B
Incline Tricep Extension (Dumbbell)3 Sets
8-12 Reps
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Day 2
1
High Bar Squat (Barbell)3 Sets
4-8 Reps
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2
Back Extension (Weighted)3 Sets
8-12 Reps
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3A
Standing Calf Raise3 Sets
12-15 Reps
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3B
Decline Crunch3 Sets
8-12 Reps
-
3C
Neck Extension3 Sets
12-15 Reps
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4
Lying Leg Curl3 Sets
8-12 Reps
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5
Hip Adductor (Machine)3 Sets
8-12 Reps
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6
Leg Extension3 Sets
8-12 Reps
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Day 3
1A
Overhead Press (Barbell)3 Sets
4-6 Reps
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1B
Chin-Up (Weighted)3 Sets
6-10 Reps
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2A
Larsen Press (Barbell)3 Sets
4-8 Reps
-
2B
Powell Raise3 Sets
8-12 Reps
-
3A
Incline Fly Press (Dumbbell)3 Sets
6-10 Reps
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3B
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
4A
Hammer Curl3 Sets
6-10 Reps
-
4B
V-Handle Tricep Pushdown (Cable)3 Sets
6-10 Reps
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5A
Decline Crunch3 Sets
8-12 Reps
-
5B
Neck Curl3 Sets
12-15 Reps
-
6A
Incline Curl (Dumbbell)3 Sets
6-10 Reps
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6B
Incline Tricep Extension (Dumbbell)3 Sets
8-12 Reps
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Day 4
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
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2
Squat (Smith Machine)3 Sets
6-10 Reps
-
3A
Standing Calf Raise3 Sets
12-15 Reps
-
3B
Decline Crunch3 Sets
8-12 Reps
-
3C
Neck Extension3 Sets
12-15 Reps
-
4
Lying Leg Curl3 Sets
8-12 Reps
-
5
Hip Adductor (Machine)3 Sets
8-12 Reps
-
6
Leg Extension3 Sets
8-12 Reps
-
Day 5
1A
Dip (Weighted)3 Sets
6-10 Reps
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1B
Wide Grip Pull-Up3 Sets
AMRAP
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2A
JM Press3 Sets
8-12 Reps
-
2B
Upright Row (Barbell)3 Sets
12-15 Reps
-
3A
Preacher Curl (Barbell)3 Sets
6-10 Reps
-
3B
Overhead Tricep Extension (Cable)3 Sets
6-10 Reps
-
4A
Decline Crunch3 Sets
8-12 Reps
-
4B
Face Pull3 Sets
12-15 Reps
-
5A
Spider Curl3 Sets
12-15 Reps
-
5B
Skull Crusher3 Sets
8-12 Reps
-
6A
Reverse Bicep Curl (EZ Bar)3 Sets
6-10 Reps
-
6B
Gripper3 Sets
8-12 Reps
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