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Break Yourself

by Tone R.

Program Description

Hypertrophy through the big 3

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2024 06:12
  • Last Edited
    May 27, 2024 07:46
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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)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Bench Press (Wide Grip)
2 Sets
10 Reps
-
3
JM Press
2 Sets
15 Reps
-
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
-
5
French Press
2 Sets
15 Reps
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
-
7
Lat Pulldown
3 Sets
15 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Front Squat (Barbell)
2 Sets
10 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Walking Lunge
3 Sets
15 Reps
-
5
Hamstring Curl
2 Sets
20 Reps
-
6
Leg Press
2 Sets
15 Reps
-
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
-
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
-
2
Bench Press (Wide Grip)
2 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Skull Crusher
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
-
8
Lat Pulldown
2 Sets
15 Reps
-
9
Hammer Curl
2 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
15 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
-
1C
Seated Row (Cable)
3 Sets
10 Reps
-
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
1E
Skull Crusher
3 Sets
10 Reps
-
2A
Seated Row (Cable)
3 Sets
10 Reps
-
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
2C
Skull Crusher
3 Sets
10 Reps
-