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BoostcampPNG

Dark Knight

by Greg V.
20 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
    Nov 12, 2024 04:57
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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
-