5.0
(1 rating)
Program Description
It's my personal program, i got the template from Paulo Guga and modified it a bit :)
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 01, 2025 03:53
- Last EditedFeb 03, 2025 02:42
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4C
Hanging Leg Raise
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Hanging Leg Raise
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Hanging Leg Raise
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Hanging Leg Raise
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
4
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hanging Leg Raise
3
6-15 reps
-
4A
Lat Pulldown
3
8-12 reps
-
4B
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
4
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hanging Leg Raise
3
6-15 reps
-
4A
Lat Pulldown
3
8-12 reps
-
4B
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
4
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hanging Leg Raise
3
6-15 reps
-
4A
Lat Pulldown
3
8-12 reps
-
4B
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
4
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hanging Leg Raise
3
6-15 reps
-
4A
Lat Pulldown
3
8-12 reps
-
4B
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
4-6 Reps
-
2A
Bent Over Row (Barbell)3 Sets
6-10 Reps
-
2B
Seated AD Press (Dumbbell)3 Sets
8-12 Reps
-
3A
Chest Fly (Cable)3 Sets
10-15 Reps
-
3B
Wrist Curls3 Sets
10-20 Reps
-
4A
Shrug (Barbell)3 Sets
6-10 Reps
-
4B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
Day 4
1
Stiff Leg Deadlift3 Sets
6-10 Reps
-
2A
Leg Press3 Sets
5-12 Reps
-
2B
Standing Calf Raise3 Sets
10-15 Reps
-
3
Lat Pulldown (Single Arm)3 Sets
8-12 Reps
-
4A
Seated Hamstring Curl3 Sets
10-15 Reps
-
4B
Hanging Leg Raise2 Sets
1 Set
6-15 Reps
6-18 Reps
-
-
Day 3
1A
Bench Press (Barbell)3 Sets
6-10 Reps
-
1B
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
2A
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
-
2B
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
-
3A
Upright Row (Barbell)3 Sets
10-15 Reps
-
3B
Neck Curl3 Sets
15-20 Reps
-
4
Reverse Bicep Curl (EZ Bar)3 Sets
10-15 Reps
-
Day 2
1A
Squat (Barbell)3 Sets
3-5 Reps
-
1B
One Arm Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
2A
Chin-Up (Weighted)3 Sets
5-8 Reps
-
2B
Seated Calf Raise4 Sets
15-20 Reps
-
3A
Back Extension (Weighted)3 Sets
8-12 Reps
-
3B
Leg Extension3 Sets
10-15 Reps
-
4
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
Day 5
1A
Seated Anterior Delt Press (AD)3 Sets
6-10 Reps
-
1B
Kelso Shrug3 Sets
10-15 Reps
-
2A
Preacher Curl (Barbell)3 Sets
6-12 Reps
-
2B
French Press3 Sets
6-10 Reps
-
3A
Hammer Curl3 Sets
8-12 Reps
-
3B
Neck Curl3 Sets
15-20 Reps
-
4
Hanging Leg Raise3 Sets
6-15 Reps
-
5
Hip Adductor (Machine)3 Sets
8-12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Carlos C.Age 21, Man
a month ago
3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I made the program and i think i did a good job