Program Description
Hypertrophy-focused training program with all the exercises that I enjoy and none that I don't. Light on legs since I will be using this to complement a running program, as well. All meant to be done at my LA Fitness, or any fully equipped commercial gym. Every workout ends with push ups and pull ups :)
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length13 weeks
- Time Per Workout60 minutes
- CreatedJan 21, 2025 02:51
- Last EditedFeb 03, 2025 03:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Bicycle Crunch
3
25 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Hammer Curl
3
6-12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Bicycle Crunch
3
25 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Hammer Curl
3
6-12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
12-15 reps
-
2B
Jump Switch Lunge
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4A
Overhead Press (Barbell)
3
8-12 reps
-
4B
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Abs Crunch (Weighted)
5
20-25 reps
-
6C
Push Up
5
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
12-15 reps
-
2B
Jump Switch Lunge
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4A
Overhead Press (Barbell)
3
8-12 reps
-
4B
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Abs Crunch (Weighted)
5
20-25 reps
-
6C
Push Up
5
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
12-15 reps
-
2B
Jump Switch Lunge
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4A
Overhead Press (Barbell)
3
8-12 reps
-
4B
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Abs Crunch (Weighted)
5
20-25 reps
-
6C
Push Up
5
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
12-15 reps
-
2B
Jump Switch Lunge
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4A
Overhead Press (Barbell)
3
8-12 reps
-
4B
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Abs Crunch (Weighted)
5
20-25 reps
-
6C
Push Up
5
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
12-15 reps
-
2B
Jump Switch Lunge
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4A
Overhead Press (Barbell)
3
8-12 reps
-
4B
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Abs Crunch (Weighted)
5
20-25 reps
-
6C
Push Up
5
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
12-15 reps
-
2B
Jump Switch Lunge
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4A
Overhead Press (Barbell)
3
8-12 reps
-
4B
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Abs Crunch (Weighted)
5
20-25 reps
-
6C
Push Up
5
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
12-15 reps
-
2B
Jump Switch Lunge
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4A
Overhead Press (Barbell)
3
8-12 reps
-
4B
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Abs Crunch (Weighted)
5
20-25 reps
-
6C
Push Up
5
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
12-15 reps
-
2B
Jump Switch Lunge
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4A
Overhead Press (Barbell)
3
8-12 reps
-
4B
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Abs Crunch (Weighted)
5
20-25 reps
-
6C
Push Up
5
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
12-15 reps
-
2B
Jump Switch Lunge
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4A
Overhead Press (Barbell)
3
8-12 reps
-
4B
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Abs Crunch (Weighted)
5
20-25 reps
-
6C
Push Up
5
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
12-15 reps
-
2B
Jump Switch Lunge
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4A
Overhead Press (Barbell)
3
8-12 reps
-
4B
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Abs Crunch (Weighted)
5
20-25 reps
-
6C
Push Up
5
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
12-15 reps
-
2B
Jump Switch Lunge
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4A
Overhead Press (Barbell)
3
8-12 reps
-
4B
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Abs Crunch (Weighted)
5
20-25 reps
-
6C
Push Up
5
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
8-10 reps
-
1B
Hammer Curl
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
4
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
8-10 reps
-
1B
Hammer Curl
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
4
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Bicycle Crunch
3
25 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Burpee
3
6-12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Bicycle Crunch
3
25 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Burpee
3
6-12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Bicycle Crunch
3
25 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Burpee
3
6-12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Bicycle Crunch
3
25 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Burpee
3
6-12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Bicycle Crunch
3
25 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Burpee
3
6-12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Bicycle Crunch
3
25 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Burpee
3
6-12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Bicycle Crunch
3
25 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Burpee
3
6-12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Bicycle Crunch
3
25 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Burpee
3
6-12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Bicycle Crunch
3
25 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Burpee
3
6-12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Bicycle Crunch
3
25 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Burpee
3
6-12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Bicycle Crunch
3
25 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Burpee
3
6-12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Cable Crunch
3
25 reps
-
4A
Overhead Press (Machine)
3
8-12 reps
-
4B
Dip (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Cable Crunch
3
25 reps
-
4A
Overhead Press (Machine)
3
8-12 reps
-
4B
Dip (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
8-10 reps
-
1B
Hammer Curl
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
8-10 reps
-
1B
Hammer Curl
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
8-10 reps
-
1B
Hammer Curl
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
8-10 reps
-
1B
Hammer Curl
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
8-10 reps
-
1B
Hammer Curl
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
8-10 reps
-
1B
Hammer Curl
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
8-10 reps
-
1B
Hammer Curl
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
8-10 reps
-
1B
Hammer Curl
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
8-10 reps
-
1B
Hammer Curl
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
8-10 reps
-
1B
Hammer Curl
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
8-10 reps
-
1B
Hammer Curl
3
12-15 reps
-
2
Lat Pulldown
3
10-12 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
12-15 reps
-
2B
Jump Switch Lunge
3
10-12 reps
-
3
Leg Curl
3
12-15 reps
-
4A
Overhead Press (Barbell)
1
-
4B
Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
-
1B
Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
4A
Overhead Press (Machine)
3
8-12 reps
-
4B
Dip (Weighted)
1
-
5
Chest Fly (Cable)
3
10-12 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Push Up
5
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
4A
Overhead Press (Machine)
3
8-12 reps
-
4B
Dip (Weighted)
1
-
5
Chest Fly (Cable)
3
10-12 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Push Up
5
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
4A
Overhead Press (Machine)
3
8-12 reps
-
4B
Dip (Weighted)
1
-
5
Chest Fly (Cable)
3
10-12 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Push Up
5
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
4A
Overhead Press (Machine)
3
8-12 reps
-
4B
Dip (Weighted)
1
-
5
Chest Fly (Cable)
3
10-12 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Push Up
5
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
4A
Overhead Press (Machine)
3
8-12 reps
-
4B
Dip (Weighted)
1
-
5
Chest Fly (Cable)
3
10-12 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Push Up
5
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
4A
Overhead Press (Machine)
3
8-12 reps
-
4B
Dip (Weighted)
1
-
5
Chest Fly (Cable)
3
10-12 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Push Up
5
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
4A
Overhead Press (Machine)
3
8-12 reps
-
4B
Dip (Weighted)
1
-
5
Chest Fly (Cable)
3
10-12 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Push Up
5
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
4A
Overhead Press (Machine)
3
8-12 reps
-
4B
Dip (Weighted)
1
-
5
Chest Fly (Cable)
3
10-12 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Push Up
5
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
4A
Overhead Press (Machine)
3
8-12 reps
-
4B
Dip (Weighted)
1
-
5
Chest Fly (Cable)
3
10-12 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Push Up
5
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
4A
Overhead Press (Machine)
3
8-12 reps
-
4B
Dip (Weighted)
1
-
5
Chest Fly (Cable)
3
10-12 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Push Up
5
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Abs Crunch (Weighted)
3
25 reps
-
4A
Overhead Press (Machine)
3
8-12 reps
-
4B
Dip (Weighted)
1
-
5
Chest Fly (Cable)
3
10-12 reps
-
6A
Pull-Up (Bodyweight)
5
5-10 reps
-
6B
Push Up
5
20-25 reps
-
Week 1
1 / 13 Weeks
Day 1
1A
Bench Press (Close Grip)3 Sets
6-10 Reps
-
1B
Bicycle Crunch3 Sets
25 Reps
-
2
Upright Row (Barbell)3 Sets
12-15 Reps
-
3A
Preacher Curl (EZ Bar)3 Sets
8-12 Reps
-
3B
Hammer Curl3 Sets
6-12 Reps
-
4
Lateral Raise (Cable)3 Sets
10 Reps
-
Day 2
1A
Reverse Pec Deck3 Sets
8-10 Reps
-
1B
Hammer Curl3 Sets
12-15 Reps
-
2
Lat Pulldown3 Sets
10-12 Reps
-
3A
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
3B
Abs Crunch (Weighted)3 Sets
25 Reps
-
4
Seated Calf Raise1 Set
-
Day 3
1
Incline Chest Press (Machine)3 Sets
6-10 Reps
-
2
Pec Deck (Machine)4 Sets
8-12 Reps
-
3A
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
3B
Cable Crunch3 Sets
25 Reps
-
4A
Overhead Press (Machine)3 Sets
8-12 Reps
-
4B
Dip (Weighted)1 Set
-
Day 4
1
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
-
2A
Leg Extension3 Sets
12-15 Reps
-
2B
Jump Switch Lunge3 Sets
10-12 Reps
-
3
Leg Curl3 Sets
12-15 Reps
-
4A
Overhead Press (Barbell)1 Set
-
4B
Bicep Curl (EZ Bar)1 Set
-