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Spraybottle hypertrophy

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Program Description

Big

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 11, 2024 12:04
  • Last Edited
    Jan 18, 2025 11:23
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Preacher Curl (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
-
2
Preacher Curl (Barbell)
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
8 Reps
-
-
2
Lateral Raise (Machine)
3 Sets
12 Reps
-
3
Skull Crusher (Barbell)
2 Sets
12 Reps
-
4
Pec Deck (Machine)
2 Sets
12 Reps
-
5
Tricep Extension (Cable)
2 Sets
12 Reps
-
Day 3
1
Lat Pulldown
3 Sets
10 Reps
-
2
Preacher Curl (Barbell)
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
2 Sets
8 Reps
-
2
Lying Leg Curl
3 Sets
12 Reps
-
3
Standing Calf Raise
3 Sets
12 Reps
-
4
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
8 Reps
-
-
2
Lateral Raise (Machine)
3 Sets
12 Reps
-
3
Skull Crusher (Barbell)
2 Sets
12 Reps
-
4
Pec Deck (Machine)
2 Sets
12 Reps
-
5
Tricep Extension (Cable)
2 Sets
12 Reps
-