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Bulking Workout Plan

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Program Description

Hypertrophy + Strength Gains

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2024 02:59
  • Last Edited
    Dec 20, 2024 04:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
15 reps
55%
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Single Arm Iso Row
3
15 reps
-
7
Chest Supported Row (Machine)
3
15 reps
-
8
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
15 reps
60%
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Single Arm Iso Row
3
15 reps
-
7
Chest Supported Row (Machine)
3
15 reps
-
8
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
15 reps
65%
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Single Arm Iso Row
3
15 reps
-
7
Chest Supported Row (Machine)
3
15 reps
-
8
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Single Arm Iso Row
3
12 reps
-
7
Chest Supported Row (Machine)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Single Arm Iso Row
3
12 reps
-
7
Chest Supported Row (Machine)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
3 reps
3 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Lat Pulldown
3
8 reps
-
6
Single Arm Iso Row
3
8 reps
-
7
Chest Supported Row (Machine)
3
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
2 reps
90%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Lat Pulldown
3
8 reps
-
6
Single Arm Iso Row
3
8 reps
-
7
Chest Supported Row (Machine)
3
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
2 reps
95%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Lat Pulldown
3
8 reps
-
6
Single Arm Iso Row
3
8 reps
-
7
Chest Supported Row (Machine)
3
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Dip (Bodyweight)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Iso Row
3
8 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15 reps
-
2
Skull Crusher
3
15 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
15 reps
-
5
Seated Military Press (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15 reps
-
2
Skull Crusher
3
15 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
15 reps
-
5
Seated Military Press (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15 reps
-
2
Skull Crusher
3
15 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
15 reps
-
5
Seated Military Press (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Upright Row (Barbell)
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Military Press (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Upright Row (Barbell)
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Military Press (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
-
2
Skull Crusher
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
-
2
Skull Crusher
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8 reps
-
2
Skull Crusher
3
8 reps
-
3
Upright Row (Barbell)
3
8 reps
-
4
Shoulder Press (Plate Loaded)
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8 reps
-
2
Skull Crusher
3
8 reps
-
3
Upright Row (Barbell)
3
8 reps
-
4
Shoulder Press (Plate Loaded)
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8 reps
-
2
Skull Crusher
3
8 reps
-
3
Upright Row (Barbell)
3
8 reps
-
4
Shoulder Press (Plate Loaded)
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8 reps
-
2
Skull Crusher
3
8 reps
-
3
Upright Row (Barbell)
3
8 reps
-
4
Shoulder Press (Plate Loaded)
3
8 reps
-
5
Seated Military Press (Barbell)
1
1
1
8 reps
4 reps
1 reps
-
-
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Preacher Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
50%
2
Bench Press (Close Grip)
2
12 reps
-
3
Bench Press (Paused)
2
12 reps
-
4
JM Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
60%
2
Bench Press (Close Grip)
2
12 reps
-
3
Bench Press (Paused)
2
12 reps
-
4
JM Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
65%
2
Bench Press (Close Grip)
2
12 reps
-
3
Bench Press (Paused)
2
12 reps
-
4
JM Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Paused)
2
10 reps
-
4
JM Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Paused)
2
10 reps
-
4
JM Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Close Grip)
2
8 reps
-
3
Bench Press (Paused)
2
8 reps
-
4
JM Press
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
2
8 reps
-
3
Bench Press (Paused)
2
8 reps
-
4
JM Press
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
80%
2
Bench Press (Close Grip)
2
6 reps
-
3
Bench Press (Paused)
2
6 reps
-
4
JM Press
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
85%
2
Bench Press (Close Grip)
2
6 reps
-
3
Bench Press (Paused)
2
6 reps
-
4
JM Press
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
90%
2
Bench Press (Close Grip)
2
6 reps
-
3
Bench Press (Paused)
2
6 reps
-
4
JM Press
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
55%
2
Romanian Deadlift (Dumbbell)
2
15 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
55%
2
Romanian Deadlift (Dumbbell)
2
15 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
55%
2
Romanian Deadlift (Dumbbell)
2
15 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Leg Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
3 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Dumbbell)
2
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Skull Crusher
2
15 reps
-
5
Preacher Curl (Barbell)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Shoulder Press (Plate Loaded)
3
15 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Dumbbell)
2
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Skull Crusher
2
15 reps
-
5
Preacher Curl (Barbell)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Shoulder Press (Plate Loaded)
3
15 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Dumbbell)
2
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Skull Crusher
2
15 reps
-
5
Preacher Curl (Barbell)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Shoulder Press (Plate Loaded)
3
15 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Bent Over Row (Dumbbell)
2
10 reps
-
3
Tricep Extension (Cable)
2
10 reps
-
4
Skull Crusher
2
10 reps
-
5
Preacher Curl (Barbell)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Shoulder Press (Plate Loaded)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Week 1
1 / 11 Weeks
Day 2
1
Hack Squat
3 Sets
15 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
15 Reps
55%
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
3
Chest Press (Machine)
3 Sets
15 Reps
-
4
Dip (Bodyweight)
3 Sets
12 Reps
-
5
Lat Pulldown
3 Sets
15 Reps
-
6
Single Arm Iso Row
3 Sets
15 Reps
-
7
Chest Supported Row (Machine)
3 Sets
15 Reps
-
8
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
15 Reps
50%
2
Bench Press (Close Grip)
2 Sets
12 Reps
-
3
Bench Press (Paused)
2 Sets
12 Reps
-
4
JM Press
3 Sets
12 Reps
-
Day 3
1
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
2
Skull Crusher
3 Sets
15 Reps
-
3
Upright Row (Barbell)
3 Sets
15 Reps
-
4
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
-
5
Seated Military Press (Barbell)
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
7
Preacher Curl (Barbell)
2 Sets
15 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
15 Reps
55%
2
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
-
3
Leg Extension
2 Sets
15 Reps
-
4
Leg Curl
2 Sets
15 Reps
-
5
Leg Press
3 Sets
15 Reps
-
Day 6
1
Lat Pulldown
2 Sets
15 Reps
-
2
Bent Over Row (Dumbbell)
2 Sets
15 Reps
-
3
Tricep Extension (Cable)
2 Sets
15 Reps
-
4
Skull Crusher
2 Sets
15 Reps
-
5
Preacher Curl (Barbell)
2 Sets
15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
15 Reps
-
7
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-