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BoostcampPNG

Gains for 2024

by Thomás
2 athletes joined
5.0
(1 rating)

Program Description

Get Jacked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 05, 2024 02:36
  • Last Edited
    Jun 03, 2024 05:42
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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
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
-
3
T-Bar Row
3 Sets
6-10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
-
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
-
9
Skull Crusher
3 Sets
8-15 Reps
-
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
-
11
Standing Calf Raise
3 Sets
10 Reps
-
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
-
2
Neck Curl
3 Sets
15-30 Reps
-
3
Sissy Squat
3 Sets
6-12 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
8-12 Reps
-
6
Dragon Flag
3 Sets
6-10 Reps
-
7
Face Pull
6 Sets
10-20 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Kroc Row
3 Sets
8-15 Reps
-
3
Ring Push Up
3 Sets
6-10 Reps
-
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
-
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
-
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
7
Standing Calf Raise
3 Sets
10 Reps
-
Day 4
1
Ring Dip
3 Sets
8-12 Reps
-
2
Neck Extension
3 Sets
15-30 Reps
-
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
5
Weighted Leg Raises
3 Sets
8-12 Reps
-
6
Wrist Curls
3 Sets
8-12 Reps
-
7
Hammer Curl
3 Sets
6-10 Reps
-
8
Push Up
3 Sets
10-20 Reps
-
9
Standing Calf Raise
3 Sets
10 Reps
-