Program Description
Bodybuilding program which is designed to be run 4 times per week. Start with the minimal volume and increase as needed. Rotate between the workouts as needed.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 22, 2024 03:19
- Last EditedJun 23, 2024 01:05
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.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
2
Incline Bench Press (Dumbbell)
1
8-10 reps
3
Fly Press (Dumbbell)
1
10-12 reps
4
Seated Overhead Press (Barbell)
1
6-8 reps
5
Lateral Raise (Cable)
1
8-10 reps
6
Lateral Raise (Dumbbell)
1
10-12 reps
7
Tricep Rope Push Down (Cable)
1
8-10 reps
8
Seated French Press (Dumbbell)
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
2
Seated Leg Curl
1
10-12 reps
3
Hack Squat
1
6-8 reps
4
Leg Press (45 Degrees)
1
8-10 reps
5
Sissy Squat
1
10-12 reps
6
Standing Calf Raise (Machine)
1
8-10 reps
7
Seated Calf Raise (Machine)
1
10-12 reps
8
Cable Crunch
1
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (T-Bar)
1
6-8 reps
2
Incline Row (Dumbbell)
1
8-10 reps
3
Chin-Up (Weighted)
1
6-8 reps
4
Single Arm Diagonal Pulldown (Machine)
1
8-10 reps
5
Shrug (Barbell)
1
10-12 reps
6
Single Arm Reverse Pec Deck
1
10-12 reps
7
Pinwheel Curl (Dumbbell)
1
10-12 reps
8
Preacher Curl (EZ Bar)
1
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
2
Chest Press (Machine)
1
8-10 reps
3
Dip (Weighted)
1
6-8 reps
4
Shoulder Press (Machine)
1
8-10 reps
5
Incline Lateral Raise (Dumbbell)
1
10-12 reps
6
Lateral Raise (Machine)
1
10-12 reps
7
Single Arm Pushdown
1
8-10 reps
8
Leaning Overhead Extension (Cable)
1
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
8-10 reps
2
Lying Leg Curl
1
10-12 reps
3
Pendulum Squat
1
6-8 reps
4
Squat (Smith Machine)
1
8-10 reps
5
Leg Extension
1
10-12 reps
6
Calf Raise (Leg Press)
1
8-10 reps
7
Single Leg Calf Raise (Dumbbell)
1
10-12 reps
8
Lying Leg Raise (Weighted)
1
8-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
6-8 reps
2
Seated Wide-Grip Row (Cable)
1
8-10 reps
3
Pull-Up (Weighted)
1
6-8 reps
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
5
Shrug (Dumbbell)
1
10-12 reps
6
Single Arm Reverse Cable Fly
1
10-12 reps
7
Preacher Hammer Curl (Dumbbell)
1
10-12 reps
8
Incline Curl (Dumbbell)
1
6-8 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)1 Set
8-10 Reps
3
Fly Press (Dumbbell)1 Set
10-12 Reps
4
Seated Overhead Press (Barbell)1 Set
6-8 Reps
5
Lateral Raise (Cable)1 Set
8-10 Reps
6
Lateral Raise (Dumbbell)1 Set
10-12 Reps
7
Tricep Rope Push Down (Cable)1 Set
8-10 Reps
8
Seated French Press (Dumbbell)1 Set
10-12 Reps
Day 4
1
Incline Bench Press (Barbell)1 Set
6-8 Reps
2
Chest Press (Machine)1 Set
8-10 Reps
3
Dip (Weighted)1 Set
6-8 Reps
4
Shoulder Press (Machine)1 Set
8-10 Reps
5
Incline Lateral Raise (Dumbbell)1 Set
10-12 Reps
6
Lateral Raise (Machine)1 Set
10-12 Reps
7
Single Arm Pushdown1 Set
8-10 Reps
8
Leaning Overhead Extension (Cable)1 Set
10-12 Reps
Day 2
1
Romanian Deadlift (Barbell)1 Set
6-8 Reps
2
Seated Leg Curl1 Set
10-12 Reps
3
Hack Squat1 Set
6-8 Reps
4
Leg Press (45 Degrees)1 Set
8-10 Reps
5
Sissy Squat1 Set
10-12 Reps
6
Standing Calf Raise (Machine)1 Set
8-10 Reps
7
Seated Calf Raise (Machine)1 Set
10-12 Reps
8
Cable Crunch1 Set
10-12 Reps
Day 5
1
Back Extension1 Set
8-10 Reps
2
Lying Leg Curl1 Set
10-12 Reps
3
Pendulum Squat1 Set
6-8 Reps
4
Squat (Smith Machine)1 Set
8-10 Reps
5
Leg Extension1 Set
10-12 Reps
6
Calf Raise (Leg Press)1 Set
8-10 Reps
7
Single Leg Calf Raise (Dumbbell)1 Set
10-12 Reps
8
Lying Leg Raise (Weighted)1 Set
8-10 Reps
Day 3
1
Chest Supported Row (T-Bar)1 Set
6-8 Reps
2
Incline Row (Dumbbell)1 Set
8-10 Reps
3
Chin-Up (Weighted)1 Set
6-8 Reps
4
Single Arm Diagonal Pulldown (Machine)1 Set
8-10 Reps
5
Shrug (Barbell)1 Set
10-12 Reps
6
Single Arm Reverse Pec Deck1 Set
10-12 Reps
7
Pinwheel Curl (Dumbbell)1 Set
10-12 Reps
8
Preacher Curl (EZ Bar)1 Set
8-10 Reps
Day 6
1
Chest Supported Row (Machine)1 Set
6-8 Reps
2
Seated Wide-Grip Row (Cable)1 Set
8-10 Reps
3
Pull-Up (Weighted)1 Set
6-8 Reps
4
Lat Pulldown (Neutral Grip)1 Set
8-10 Reps
5
Shrug (Dumbbell)1 Set
10-12 Reps
6
Single Arm Reverse Cable Fly1 Set
10-12 Reps
7
Preacher Hammer Curl (Dumbbell)1 Set
10-12 Reps
8
Incline Curl (Dumbbell)1 Set
6-8 Reps