5.0
(1 rating)
Program Description
HEAVILY BASED ON GVS' RECOVERING POWERLIFTER Wide Lats Menacing Upper Back Round, Broad Shoulders Massive Triceps Thick Forearms Bulbous Biceps Athletic Legs Shelf-like Upper Pecs
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 15, 2024 07:52
- Last EditedDec 13, 2024 07:41
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Lat Pulldown
2
8-10 reps
-
2
Barbell Row
2
8-10 reps
-
3
Bench Press (Close Grip)
2
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Hammer Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
2
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Face Pull
2
10-20 reps
-
5
Close Grip Larsen Press
2
6-8 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
2
8-15 reps
-
8
Bicep Curl (Dumbbell)
2
8-15 reps
-
9
Tricep Rope Push Down (Cable)
2
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
2
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Face Pull
2
10-20 reps
-
5
Close Grip Larsen Press
3
6-8 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
2
8-15 reps
-
8
Bicep Curl (Dumbbell)
2
8-15 reps
-
9
French Press
2
6-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Barbell Row
2
8-10 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Face Pull
2
10-20 reps
-
5
Close Grip Larsen Press
3
6-8 reps
-
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
2
8-15 reps
-
8
Bicep Curl (Dumbbell)
2
8-15 reps
-
9
French Press
2
6-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Hyperextension
2
-
3
Sit Up
3
10-20 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Leg Extension
3
8-15 reps
-
3
Calf Raise (Leg Press)
2
10-20 reps
-
4
Sit Up
2
10-20 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Extension
3
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Sit Up
2
10-20 reps
-
5
Calf Raise (Leg Press)
3
10-20 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Extension
3
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Sit Up
2
10-20 reps
-
5
Calf Raise (Leg Press)
3
10-20 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
6
Single Arm Row (Cable)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Hammer Curl
2
6-12 reps
-
9
Skull Crusher (Barbell)
2
8-12 reps
-
10
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
6
Single Arm Row (Cable)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Hammer Curl
2
6-12 reps
-
9
Skull Crusher (Barbell)
2
8-12 reps
-
10
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
6
Single Arm Row (Cable)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Hammer Curl
2
6-12 reps
-
9
Skull Crusher (Barbell)
2
8-12 reps
-
10
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-10 reps
-
2
Hamstring Curl
2
8-15 reps
-
3
Upright Row (Barbell)
2
12 reps
-
4A
Sit Up
2
8-12 reps
-
4B
Wrist Curls
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Leg Extension
2
8-15 reps
-
4
Pullover (Dumbbell)
2
8-15 reps
-
5
Sit Up
2
8-12 reps
-
6
Standing Calf Raise
2
10-20 reps
-
7
Wrist Curls
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Pullover (Dumbbell)
2
8-15 reps
-
5A
Sit Up
2
8-12 reps
-
5B
Standing Calf Raise
2
10-20 reps
-
5C
Wrist Curls
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Leg Extension
3
8-15 reps
-
4
Pullover (Dumbbell)
2
8-15 reps
-
5A
Sit Up
2
8-12 reps
-
5B
Standing Calf Raise
2
10-20 reps
-
5C
Wrist Curls
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Barbell)
2
6-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Upright Row (Barbell)
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Barbell)
2
6-10 reps
-
4
Hammer Curl
2
10-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Upright Row (Barbell)
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Barbell)
2
6-10 reps
-
4
Hammer Curl
2
10-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Upright Row (Barbell)
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Barbell)
2
6-10 reps
-
4
Hammer Curl
2
10-15 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Upright Row (Barbell)
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown2 Sets
8-10 Reps
-
2
Barbell Row2 Sets
8-10 Reps
-
3
Bench Press (Close Grip)2 Sets
5 Reps
-
4
Overhead Press (Barbell)2 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)2 Sets
8-15 Reps
-
6
Bicep Curl (Dumbbell)2 Sets
8-15 Reps
-
7
French Press2 Sets
6-15 Reps
-
8
Hammer Curl2 Sets
-
Day 2
1
Romanian Deadlift (Barbell)2 Sets
5 Reps
-
2
Hyperextension2 Sets
-
3
Sit Up3 Sets
10-20 Reps
-
4
Hamstring Curl2 Sets
8-15 Reps
-
5
Wrist Curls2 Sets
10-15 Reps
-
Day 3
1
Face Pull3 Sets
15-30 Reps
-
2
Incline Bench Press (Barbell)2 Sets
6-8 Reps
-
3
Seated Shoulder Press (Dumbbell)2 Sets
8-10 Reps
-
4
Upright Row (Barbell)1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
5
Lat Pulldown (Neutral Grip)2 Sets
8-10 Reps
-
6
Incline Curl (Dumbbell)2 Sets
6-12 Reps
-
7
Skull Crusher (Barbell)2 Sets
8-12 Reps
-
Day 4
1
High Bar Squat (Barbell)2 Sets
5-10 Reps
-
2
Hamstring Curl2 Sets
8-15 Reps
-
3
Upright Row (Barbell)2 Sets
12 Reps
-
4A
Sit Up2 Sets
8-12 Reps
-
4B
Wrist Curls2 Sets
8-15 Reps
-
Day 5
1
Squat (Smith Machine)2 Sets
6 Reps
-
2
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
-
3
Bicep Curl (Barbell)2 Sets
6-10 Reps
-
4
Reverse Bicep Curl (EZ Bar)2 Sets
10-15 Reps
-
5
Upright Row (Barbell)2 Sets
12-15 Reps
-
6
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
-