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BUFF dudes

by Michael I.
1 athletes joined

Program Description

This is a beginner guide or workout plan to lose weight.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 15, 2025 06:21
  • Last Edited
    Feb 15, 2025 07:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Back Squats
4
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 6
3
Barbell Hack Squat
4
8 reps
RPE 6
4
Split Squat (Dumbbell)
4
8 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squats
4
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 6
3
Barbell Hack Squat
4
8 reps
RPE 6
4
Split Squat (Dumbbell)
4
8 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squats
4
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 6
3
Barbell Hack Squat
4
8 reps
RPE 6
4
Split Squat (Dumbbell)
4
8 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Pull-Up (Bodyweight)
4
10 reps
RPE 6
3
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Straight Arm Pulldown
4
10 reps
RPE 6
5
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Cable Crossover
4
10 reps
RPE 6
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 6
8
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Pull-Up (Bodyweight)
4
10 reps
RPE 6
3
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Straight Arm Pulldown
4
10 reps
RPE 6
5
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Cable Crossover
4
10 reps
RPE 6
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 6
8
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Pull-Up (Bodyweight)
4
10 reps
RPE 6
3
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Straight Arm Pulldown
4
10 reps
RPE 6
5
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Cable Crossover
4
10 reps
RPE 6
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 6
8
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Landmine Press
4
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Skull Crusher (Barbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
French Press
3
8 reps
-
8
Wood Chop
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Landmine Press
4
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Skull Crusher (Barbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
French Press
3
8 reps
-
8
Wood Chop
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Landmine Press
4
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Skull Crusher (Barbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
French Press
3
8 reps
-
8
Wood Chop
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Landmine Press
4
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Skull Crusher (Barbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
French Press
3
8 reps
-
8
Wood Chop
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Landmine Press
4
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Skull Crusher (Barbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
French Press
3
8 reps
-
8
Wood Chop
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Landmine Press
4
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Skull Crusher (Barbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
French Press
3
8 reps
-
8
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 6
2
Pendlay Row
4
8 reps
RPE 6
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
5
Alternating Dumbbell Curl
3
8 reps
RPE 6
6
Bent Leg Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 6
2
Pendlay Row
4
8 reps
RPE 6
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
5
Alternating Dumbbell Curl
3
8 reps
RPE 6
6
Bent Leg Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 6
2
Pendlay Row
4
8 reps
RPE 6
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
5
Alternating Dumbbell Curl
3
8 reps
RPE 6
6
Bent Leg Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Walking Lunge
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Seated Calf Raise
5
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Walking Lunge
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Seated Calf Raise
5
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Walking Lunge
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Seated Calf Raise
5
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Walking Lunge
4
8 reps
-
5
Hamstring Curl
4
8 reps
-
6
Leg Extension
3
8 reps
-
7
Seated Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Walking Lunge
4
8 reps
-
5
Hamstring Curl
4
8 reps
-
6
Leg Extension
3
8 reps
-
7
Seated Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Walking Lunge
4
8 reps
-
5
Hamstring Curl
4
8 reps
-
6
Leg Extension
3
8 reps
-
7
Seated Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Walking Lunge
4
8 reps
-
5
Hamstring Curl
4
8 reps
-
6
Leg Extension
3
8 reps
-
7
Seated Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Walking Lunge
4
8 reps
-
5
Hamstring Curl
4
8 reps
-
6
Leg Extension
3
8 reps
-
7
Seated Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Walking Lunge
4
8 reps
-
5
Hamstring Curl
4
8 reps
-
6
Leg Extension
3
8 reps
-
7
Seated Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Incline Bench Press (Barbell)
4
8 reps
RPE 6
3
Dip (Bodyweight)
4
8 reps
RPE 6
4
Reverse Grip Skull Crusher
3
8 reps
RPE 6
5
Oblique Crunch
3
15 reps
RPE 6
6
French Press
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Incline Bench Press (Barbell)
4
8 reps
RPE 6
3
Dip (Bodyweight)
4
8 reps
RPE 6
4
Reverse Grip Skull Crusher
3
8 reps
RPE 6
5
Oblique Crunch
3
15 reps
RPE 6
6
French Press
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Incline Bench Press (Barbell)
4
8 reps
RPE 6
3
Dip (Bodyweight)
4
8 reps
RPE 6
4
Reverse Grip Skull Crusher
3
8 reps
RPE 6
5
Oblique Crunch
3
15 reps
RPE 6
6
French Press
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Upright Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Face Pull
4
10 reps
-
4
Front Raise
4
10 reps
-
5
Shrug (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Reaching Situp
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Upright Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Face Pull
4
10 reps
-
4
Front Raise
4
10 reps
-
5
Shrug (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Reaching Situp
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Upright Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Face Pull
4
10 reps
-
4
Front Raise
4
10 reps
-
5
Shrug (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Reaching Situp
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
8 reps
-
2
Pendlay Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Wide-Grip Row (Cable)
4
8 reps
-
4
Underhand Lat Pulldown
4
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Preacher Curl (Barbell)
3
8 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
8 reps
-
2
Pendlay Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Wide-Grip Row (Cable)
4
8 reps
-
4
Underhand Lat Pulldown
4
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Preacher Curl (Barbell)
3
8 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
8 reps
-
2
Pendlay Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Wide-Grip Row (Cable)
4
8 reps
-
4
Underhand Lat Pulldown
4
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Preacher Curl (Barbell)
3
8 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
8 reps
-
2
Pendlay Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Wide-Grip Row (Cable)
4
8 reps
-
4
Underhand Lat Pulldown
4
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Preacher Curl (Barbell)
3
8 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
8 reps
-
2
Pendlay Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Wide-Grip Row (Cable)
4
8 reps
-
4
Underhand Lat Pulldown
4
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Preacher Curl (Barbell)
3
8 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
8 reps
-
2
Pendlay Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Wide-Grip Row (Cable)
4
8 reps
-
4
Underhand Lat Pulldown
4
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Preacher Curl (Barbell)
3
8 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 6
2
Arnold Press
4
8 reps
RPE 6
3
Barbell Row
4
8 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
5
Shrug (Barbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 6
2
Arnold Press
4
8 reps
RPE 6
3
Barbell Row
4
8 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
5
Shrug (Barbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 6
2
Arnold Press
4
8 reps
RPE 6
3
Barbell Row
4
8 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
5
Shrug (Barbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lying Tricep Extension (Barbell)
4
10 reps
-
3
Tricep Extension (Cable)
4
10 reps
-
4
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hammer Curl
4
10 reps
-
6
Preacher Curl (Barbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lying Tricep Extension (Barbell)
4
10 reps
-
3
Tricep Extension (Cable)
4
10 reps
-
4
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hammer Curl
4
10 reps
-
6
Preacher Curl (Barbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lying Tricep Extension (Barbell)
4
10 reps
-
3
Tricep Extension (Cable)
4
10 reps
-
4
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hammer Curl
4
10 reps
-
6
Preacher Curl (Barbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Overhead Press (Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Upright Row (Dumbbell)
4
8 reps
-
4
Face Pull
4
8 reps
-
5
Lying Reverse Fly
3
8 reps
-
6
Front Raise
3
8 reps
-
7
Shrug (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Overhead Press (Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Upright Row (Dumbbell)
4
8 reps
-
4
Face Pull
4
8 reps
-
5
Lying Reverse Fly
3
8 reps
-
6
Front Raise
3
8 reps
-
7
Shrug (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Overhead Press (Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Upright Row (Dumbbell)
4
8 reps
-
4
Face Pull
4
8 reps
-
5
Lying Reverse Fly
3
8 reps
-
6
Front Raise
3
8 reps
-
7
Shrug (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Overhead Press (Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Upright Row (Dumbbell)
4
8 reps
-
4
Face Pull
4
8 reps
-
5
Lying Reverse Fly
3
8 reps
-
6
Front Raise
3
8 reps
-
7
Shrug (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Overhead Press (Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Upright Row (Dumbbell)
4
8 reps
-
4
Face Pull
4
8 reps
-
5
Lying Reverse Fly
3
8 reps
-
6
Front Raise
3
8 reps
-
7
Shrug (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Overhead Press (Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Upright Row (Dumbbell)
4
8 reps
-
4
Face Pull
4
8 reps
-
5
Lying Reverse Fly
3
8 reps
-
6
Front Raise
3
8 reps
-
7
Shrug (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Russian Twist (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Step-Up (Weighted)
4
10 reps
-
3
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Single Leg Romanian Deadlift
4
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Step-Up (Weighted)
4
10 reps
-
3
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Single Leg Romanian Deadlift
4
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Step-Up (Weighted)
4
10 reps
-
3
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Single Leg Romanian Deadlift
4
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Barbell Hack Squat
4
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Standing Calf Raise
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Plank
3
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Barbell Hack Squat
4
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Standing Calf Raise
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Plank
3
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Barbell Hack Squat
4
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Standing Calf Raise
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Plank
3
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Barbell Hack Squat
4
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Standing Calf Raise
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Plank
3
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Barbell Hack Squat
4
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Standing Calf Raise
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Plank
3
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Barbell Hack Squat
4
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Standing Calf Raise
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Plank
3
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Back Squats
4 Sets
8 Reps
@6
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@6
3
Barbell Hack Squat
4 Sets
8 Reps
@6
4
Split Squat (Dumbbell)
4 Sets
8 Reps
@6
5
Seated Calf Raise
4 Sets
15 Reps
@8
6
Cable Crunch
3 Sets
15 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
@6
2
Pendlay Row
4 Sets
8 Reps
@6
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@6
4
Bicep Curl (Barbell)
3 Sets
8 Reps
@6
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@6
6
Bent Leg Raise
3 Sets
15 Reps
@6
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
@6
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@6
3
Dip (Bodyweight)
4 Sets
8 Reps
@6
4
Reverse Grip Skull Crusher
3 Sets
8 Reps
@6
5
Oblique Crunch
3 Sets
15 Reps
@6
6
French Press
3 Sets
8 Reps
@6
Day 4
1
Overhead Press (Machine)
4 Sets
8 Reps
@6
2
Arnold Press
4 Sets
8 Reps
@6
3
Barbell Row
4 Sets
8 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
5
Shrug (Barbell)
3 Sets
8 Reps
@6
6
Bicycle Crunch
3 Sets
15 Reps
@6