logo
BoostcampPNG

Trainer Winny's PPL (1)

by Andres O.
1 athletes joined

Program Description

The purpose of this program is to built strength and muscle with a program that's effective.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 03, 2024 04:01
  • Last Edited
    Oct 03, 2024 04:36
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
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
Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
1
12 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Bench Press (Barbell)
1
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Fly (Cable)
3
20 reps
-
5
Overhead Press (Barbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Straight Arm Pulldown
3
20 reps
-
3
Meadow Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
20 reps
-
9
Decline Crunch (Weighted)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Glute Kickback (Cable)
3
20 reps
-
3
Good Morning
3
12 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Leg Press (45 Degrees)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
1
12 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Glute Kickback (Cable)
3
20 reps
-
3
Good Morning
3
12 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Leg Press (45 Degrees)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
1
12 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Glute Kickback (Cable)
3
20 reps
-
3
Good Morning
3
12 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Leg Press (45 Degrees)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
1
12 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Glute Kickback (Cable)
3
20 reps
-
3
Good Morning
3
12 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Leg Press (45 Degrees)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
1
12 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Glute Kickback (Cable)
3
20 reps
-
3
Good Morning
3
12 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Leg Press (45 Degrees)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
1
12 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
12 reps
-
2
Glute Kickback (Cable)
3
20 reps
-
3
Good Morning
3
12 reps
-
4
Seated Hamstring Curl
3
20 reps
-
5
Leg Press (45 Degrees)
3
20 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
-
2
Overhead Press (Barbell)
1
12 reps
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
15 reps
-
6
Chest Fly (Cable)
3
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
8
Skull Crusher (Dumbbell)
4
20 reps
-
9
Decline Crunch (Weighted)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Seated Row (Cable)
3
20 reps
-
3
Lat Pulldown
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl (Cable)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Face Pull
3
20 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
-
2
Squat (Barbell)
1 Set
12 Reps
-
3
Lunge (Dumbbell)
3 Sets
20 Reps
-
4
Leg Extension
3 Sets
20 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
12 Reps
-
7
Decline Crunch (Weighted)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
8 Reps
-
2
Bench Press (Barbell)
1 Set
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Chest Fly (Cable)
3 Sets
20 Reps
-
5
Overhead Press (Barbell)
3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
-
8
Skull Crusher (Dumbbell)
3 Sets
20 Reps
-
9
Decline Crunch (Weighted)
3 Sets
20 Reps
-
Day 3
1
Pull-Up (Assisted)
3 Sets
12 Reps
-
2
Straight Arm Pulldown
3 Sets
20 Reps
-
3
Meadow Row
3 Sets
15 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
20 Reps
-
8
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
-
9
Decline Crunch (Weighted)
3 Sets
20 Reps
-
Day 4
1
Cardio
1 Set
60 mins
-
Day 5
1
Cardio
1 Set
60 mins
-
Day 6
1
Overhead Press (Barbell)
2 Sets
8 Reps
-
2
Overhead Press (Barbell)
1 Set
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
4
Bench Press (Barbell)
3 Sets
15 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
6
Chest Fly (Cable)
3 Sets
20 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
-
8
Skull Crusher (Dumbbell)
4 Sets
20 Reps
-
9
Decline Crunch (Weighted)
3 Sets
15 Reps
-
Day 7
1
Barbell Row
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
20 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Hammer Curl (Cable)
3 Sets
12 Reps
-
6
Concentration Curl
3 Sets
12 Reps
-
7
Face Pull
3 Sets
20 Reps
-
8
Decline Crunch (Weighted)
3 Sets
15 Reps
-