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12 week Overload

by Josh J.
1 athletes joined

Program Description

12 week program Mix of Powerlifting and bodybuilding movements.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2025 05:25
  • Last Edited
    Jan 14, 2025 04:44
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chest Fly (Machine)
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
10-15 reps
-
4
Pull-Up (Assisted)
2
10-15 reps
-
5
Barbell Row
3
5-8 reps
-
6
Bent Over Row (Dumbbell)
3
8-10 reps
-
7
Seated Row (Cable)
3
6-8 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
10
Skull Crusher (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chest Fly (Machine)
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
10-15 reps
-
4
Pull-Up (Assisted)
2
10-15 reps
-
5
Barbell Row
3
5-8 reps
-
6
Bent Over Row (Dumbbell)
3
8-10 reps
-
7
Seated Row (Cable)
3
6-8 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
10
Skull Crusher (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chest Fly (Machine)
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
10-15 reps
-
4
Pull-Up (Assisted)
2
10-15 reps
-
5
Barbell Row
3
5-8 reps
-
6
Bent Over Row (Dumbbell)
3
8-10 reps
-
7
Seated Row (Cable)
3
6-8 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
10
Skull Crusher (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chest Fly (Machine)
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
10-15 reps
-
4
Pull-Up (Assisted)
2
10-15 reps
-
5
Barbell Row
3
5-8 reps
-
6
Bent Over Row (Dumbbell)
3
8-10 reps
-
7
Seated Row (Cable)
3
6-8 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
10
Skull Crusher (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Chest Fly (Machine)
3
15 reps
RPE 8
3
Dip (Bodyweight)
3
10-15 reps
-
4
Pull-Up (Assisted)
2
10-15 reps
-
5
Barbell Row
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
8-10 reps
-
7
Seated Row (Cable)
3
10-12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
10
Skull Crusher (Barbell)
3
8-10 reps
-
11
Push Up
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Chest Fly (Machine)
3
15 reps
RPE 8
3
Dip (Bodyweight)
3
10-15 reps
-
4
Pull-Up (Assisted)
2
10-15 reps
-
5
Barbell Row
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
8-10 reps
-
7
Seated Row (Cable)
3
10-12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
10
Skull Crusher (Barbell)
3
8-10 reps
-
11
Push Up
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Chest Fly (Machine)
3
15 reps
RPE 8
3
Dip (Bodyweight)
3
10-15 reps
-
4
Pull-Up (Assisted)
2
10-15 reps
-
5
Barbell Row
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
8-10 reps
-
7
Seated Row (Cable)
3
10-12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
10
Skull Crusher (Barbell)
3
8-10 reps
-
11
Push Up
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Chest Fly (Machine)
3
15 reps
RPE 8
3
Dip (Bodyweight)
3
10-15 reps
-
4
Pull-Up (Assisted)
2
10-15 reps
-
5
Barbell Row
3
8-10 reps
-
6
Bent Over Row (Dumbbell)
3
8-10 reps
-
7
Seated Row (Cable)
3
10-12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
10
Skull Crusher (Barbell)
3
8-10 reps
-
11
Push Up
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chest Fly (Machine)
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
10-15 reps
-
4
Pull-Up (Assisted)
2
10-15 reps
-
5
Barbell Row
3
5-8 reps
-
6
Bent Over Row (Dumbbell)
3
8-10 reps
-
7
Seated Row (Cable)
3
6-8 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
10
Skull Crusher (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chest Fly (Machine)
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
10-15 reps
-
4
Pull-Up (Assisted)
2
10-15 reps
-
5
Barbell Row
3
5-8 reps
-
6
Bent Over Row (Dumbbell)
3
8-10 reps
-
7
Seated Row (Cable)
3
6-8 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
10
Skull Crusher (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chest Fly (Machine)
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
10-15 reps
-
4
Pull-Up (Assisted)
2
10-15 reps
-
5
Barbell Row
3
5-8 reps
-
6
Bent Over Row (Dumbbell)
3
8-10 reps
-
7
Seated Row (Cable)
3
6-8 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
10
Skull Crusher (Barbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chest Fly (Machine)
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
10-15 reps
-
4
Pull-Up (Assisted)
2
10-15 reps
-
5
Barbell Row
3
5-8 reps
-
6
Bent Over Row (Dumbbell)
3
8-10 reps
-
7
Seated Row (Cable)
3
6-8 reps
-
8
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
9
Bicep Curl (Barbell)
3
8-10 reps
-
10
Skull Crusher (Barbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Hack Squat
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Stiff Leg Deadlift
3
8-10 reps
-
6
Lying Leg Curl
4
8-10 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Hack Squat
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Stiff Leg Deadlift
3
8-10 reps
-
6
Lying Leg Curl
4
8-10 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Hack Squat
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Stiff Leg Deadlift
3
8-10 reps
-
6
Lying Leg Curl
4
8-10 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Hack Squat
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Stiff Leg Deadlift
3
8-10 reps
-
6
Lying Leg Curl
4
8-10 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Hack Squat
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Stiff Leg Deadlift
3
8-10 reps
-
6
Lying Leg Curl
4
8-10 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Hack Squat
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Stiff Leg Deadlift
3
8-10 reps
-
6
Lying Leg Curl
4
8-10 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Hack Squat
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Stiff Leg Deadlift
3
8-10 reps
-
6
Lying Leg Curl
4
8-10 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Hack Squat
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Stiff Leg Deadlift
3
8-10 reps
-
6
Lying Leg Curl
4
8-10 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Hack Squat
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Stiff Leg Deadlift
3
8-10 reps
-
6
Lying Leg Curl
4
8-10 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Hack Squat
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Stiff Leg Deadlift
3
8-10 reps
-
6
Lying Leg Curl
4
8-10 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Hack Squat
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Stiff Leg Deadlift
3
8-10 reps
-
6
Lying Leg Curl
4
8-10 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Hack Squat
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Stiff Leg Deadlift
3
8-10 reps
-
6
Lying Leg Curl
4
8-10 reps
-
7
Standing Calf Raise
3
10-12 reps
-
8
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Face Pull
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Shrug (Dumbbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Face Pull
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Shrug (Dumbbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Face Pull
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Shrug (Dumbbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Face Pull
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Shrug (Dumbbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Face Pull
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Shrug (Dumbbell)
3
6-8 reps
-
9
Deadlift (Barbell)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Face Pull
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Shrug (Dumbbell)
3
6-8 reps
-
9
Deadlift (Barbell)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Face Pull
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Shrug (Dumbbell)
3
6-8 reps
-
9
Deadlift (Barbell)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Face Pull
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Shrug (Dumbbell)
3
6-8 reps
-
9
Deadlift (Barbell)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Face Pull
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Shrug (Dumbbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Face Pull
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Shrug (Dumbbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Face Pull
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Shrug (Dumbbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
5-8 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Lat Pulldown
3
15-20 reps
-
5
Face Pull
3
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Shrug (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3-5 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
15-20 reps
-
5
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
4
10-12 reps
-
7
Lunge (Bodyweight)
3
10-12 reps
-
8
Seated Calf Raise
2
10-12 reps
-
9
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3-5 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
15-20 reps
-
5
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
4
10-12 reps
-
7
Lunge (Bodyweight)
3
10-12 reps
-
8
Seated Calf Raise
2
10-12 reps
-
9
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3-5 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
15-20 reps
-
5
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
4
10-12 reps
-
7
Lunge (Bodyweight)
3
10-12 reps
-
8
Seated Calf Raise
2
10-12 reps
-
9
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3-5 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
15-20 reps
-
5
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
4
10-12 reps
-
7
Lunge (Bodyweight)
3
10-12 reps
-
8
Seated Calf Raise
2
10-12 reps
-
9
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3-5 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
15-20 reps
-
5
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
4
10-12 reps
-
7
Lunge (Bodyweight)
3
10-12 reps
-
8
Seated Calf Raise
3
10-12 reps
-
9
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3-5 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
15-20 reps
-
5
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
4
10-12 reps
-
7
Lunge (Bodyweight)
3
10-12 reps
-
8
Seated Calf Raise
3
10-12 reps
-
9
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3-5 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
15-20 reps
-
5
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
4
10-12 reps
-
7
Lunge (Bodyweight)
3
10-12 reps
-
8
Seated Calf Raise
3
10-12 reps
-
9
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3-5 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
15-20 reps
-
5
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
4
10-12 reps
-
7
Lunge (Bodyweight)
3
10-12 reps
-
8
Seated Calf Raise
3
10-12 reps
-
9
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3-5 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
15-20 reps
-
5
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
4
10-12 reps
-
7
Lunge (Bodyweight)
3
10-12 reps
-
8
Seated Calf Raise
2
10-12 reps
-
9
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3-5 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
15-20 reps
-
5
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
4
10-12 reps
-
7
Lunge (Bodyweight)
3
10-12 reps
-
8
Seated Calf Raise
2
10-12 reps
-
9
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3-5 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
15-20 reps
-
5
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
4
10-12 reps
-
7
Lunge (Bodyweight)
3
10-12 reps
-
8
Seated Calf Raise
2
10-12 reps
-
9
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3-5 reps
-
2
Hack Squat
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
15-20 reps
-
5
Stiff Leg Deadlift (Dumbbell)
3
10-12 reps
-
6
Lying Leg Curl
4
10-12 reps
-
7
Lunge (Bodyweight)
3
10-12 reps
-
8
Seated Calf Raise
2
10-12 reps
-
9
Standing Calf Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Machine)
2
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Tricep Kickback
3
10-12 reps
-
10
Tricep Extension (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Machine)
2
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Tricep Kickback
3
10-12 reps
-
10
Tricep Extension (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Machine)
2
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Tricep Kickback
3
10-12 reps
-
10
Tricep Extension (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Machine)
2
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Tricep Kickback
3
10-12 reps
-
10
Tricep Extension (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-8 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Preacher Curl (Barbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
20-25 reps
-
6
Chest Fly (Machine)
2
15-20 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Hammer Curl
4
10-12 reps
-
9
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
10
Tricep Kickback
3
10-12 reps
-
11
Tricep Extension (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-8 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Preacher Curl (Barbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
20-25 reps
-
6
Chest Fly (Machine)
2
15-20 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Hammer Curl
4
10-12 reps
-
9
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
10
Tricep Kickback
3
10-12 reps
-
11
Tricep Extension (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-8 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Preacher Curl (Barbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
20-25 reps
-
6
Chest Fly (Machine)
2
15-20 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Hammer Curl
4
10-12 reps
-
9
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
10
Tricep Kickback
3
10-12 reps
-
11
Tricep Extension (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-8 reps
-
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Preacher Curl (Barbell)
4
10-12 reps
-
5
Chest Press (Machine)
3
20-25 reps
-
6
Chest Fly (Machine)
2
15-20 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
Hammer Curl
4
10-12 reps
-
9
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
10
Tricep Kickback
3
10-12 reps
-
11
Tricep Extension (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Machine)
2
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Tricep Kickback
3
10-12 reps
-
10
Tricep Extension (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Machine)
2
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Tricep Kickback
3
10-12 reps
-
10
Tricep Extension (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Machine)
2
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Tricep Kickback
3
10-12 reps
-
10
Tricep Extension (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4
Chest Fly (Machine)
2
15-20 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Bicep Curl (Cable)
3
12-15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Tricep Kickback
3
10-12 reps
-
10
Tricep Extension (Cable)
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
Chest Fly (Machine)
3 Sets
15 Reps
@8
3
Dip (Bodyweight)
2 Sets
10-15 Reps
-
4
Pull-Up (Assisted)
2 Sets
10-15 Reps
-
5
Barbell Row
3 Sets
5-8 Reps
-
6
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
-
7
Seated Row (Cable)
3 Sets
6-8 Reps
-
8
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
9
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
10
Skull Crusher (Barbell)
3 Sets
8-10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
3-5 Reps
-
2
Hack Squat
3 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
8-10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
-
5
Stiff Leg Deadlift
3 Sets
8-10 Reps
-
6
Lying Leg Curl
4 Sets
8-10 Reps
-
7
Standing Calf Raise
3 Sets
10-12 Reps
-
8
Seated Calf Raise
3 Sets
12-15 Reps
-
Day 3
1
Barbell Row
6 Sets
5-8 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
-
3
Seated Row (Cable)
3 Sets
12-15 Reps
-
4
Lat Pulldown
3 Sets
15-20 Reps
-
5
Face Pull
3 Sets
10-12 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
8
Shrug (Dumbbell)
3 Sets
6-8 Reps
-
Day 4
1
Squat (Barbell)
6 Sets
3-5 Reps
-
2
Hack Squat
3 Sets
10-12 Reps
-
3
Leg Press
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
15-20 Reps
-
5
Stiff Leg Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
6
Lying Leg Curl
4 Sets
10-12 Reps
-
7
Lunge (Bodyweight)
3 Sets
10-12 Reps
-
8
Seated Calf Raise
2 Sets
10-12 Reps
-
9
Standing Calf Raise
3 Sets
12-15 Reps
-
Day 5
1
Bench Press (Dumbbell)
6 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
4
Chest Fly (Machine)
2 Sets
15-20 Reps
-
5
Preacher Curl (Barbell)
3 Sets
10-12 Reps
-
6
Hammer Curl
3 Sets
10-12 Reps
-
7
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
9
Tricep Kickback
3 Sets
10-12 Reps
-
10
Tricep Extension (Cable)
3 Sets
15-20 Reps
-