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BoostcampPNG

Dark Knight

by Greg V.
19 athletes joined

Program Description

Get Bat-Strong!

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2024 11:56
  • Last Edited
    Aug 05, 2024 02:24
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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 (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
4
12 reps
4
Chest Fly (Dumbbell)
4
12 reps
5
Tricep Rope Push Down (Cable)
4
12 reps
6
Lying Tricep Extension (Barbell)
4
12 reps
7
Single Arm Tricep Extension (Cable)
4
12 reps
8
Incline Tricep Extension (Dumbbell)
3
12 reps
9
Dip (Bodyweight)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
T-Bar Row
3
10 reps
3
Dumbbell Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Upright Row (Cable)
3
10 reps
6
Bicep Curl (Barbell)
3
15 reps
7
Bicep Curl (Dumbbell)
3
20 reps
8
Hammer Curl
3
20 reps
9
Pull-Up (Bodyweight)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
2
High Pull
3
10 reps
3
Face Pull
3
10 reps
4A
Lateral Raise (Dumbbell)
3
10 reps
4B
Front Raise
3
10 reps
4C
Rear Delt Fly (Dumbbell)
3
10 reps
5
Squat (Barbell)
4
8 reps
6
Lunge (Dumbbell)
3
10 reps
7
Glute Bridge (Bodyweight)
2
15 reps
8
Standing Calf Raise
2
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 4
1
Bench Press (Dumbbell)
2 Sets
12 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
7
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
8
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
9
Dip (Bodyweight)
3 Sets
12 Reps
Day 5
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 2
1
Barbell Row
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
12 Reps
5
Upright Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Barbell)
3 Sets
15 Reps
7
Bicep Curl (Dumbbell)
3 Sets
20 Reps
8
Hammer Curl
3 Sets
20 Reps
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
High Pull
3 Sets
10 Reps
3
Face Pull
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Front Raise
3 Sets
10 Reps
4C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
Squat (Barbell)
4 Sets
8 Reps
6
Lunge (Dumbbell)
3 Sets
10 Reps
7
Glute Bridge (Bodyweight)
2 Sets
15 Reps
8
Standing Calf Raise
2 Sets
15 Reps