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BoostcampPNG

Golden Era Torso Limbs

by Evan Pennington
1 athletes joined

Program Description

Intermediate/advanced program to build a classic physique

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 07, 2025 04:20
  • Last Edited
    Feb 07, 2025 05:19
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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
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Meadow Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 9
4
Pull-Up (Weighted)
3
8-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Lying Reverse Fly
3
10-15 reps
-
8
Sit Up
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Meadow Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 9
4
Pull-Up (Weighted)
3
8-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Lying Reverse Fly
3
10-15 reps
-
8
Sit Up
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Meadow Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 9
4
Pull-Up (Weighted)
3
8-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Lying Reverse Fly
3
10-15 reps
-
8
Sit Up
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Meadow Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 9
4
Pull-Up (Weighted)
3
8-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Lying Reverse Fly
3
10-15 reps
-
8
Sit Up
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Meadow Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 9
4
Pull-Up (Weighted)
3
8-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Lying Reverse Fly
3
10-15 reps
-
8
Sit Up
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Meadow Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 9
4
Pull-Up (Weighted)
3
8-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Lying Reverse Fly
3
10-15 reps
-
8
Sit Up
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Dip (Weighted)
3
6-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Chest Fly (Dumbbell)
3
10-15 reps
-
6
Seated Front Raise
3
10-15 reps
-
7
Face Pull
3
10-15 reps
-
8
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Dip (Weighted)
3
6-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Chest Fly (Dumbbell)
3
10-15 reps
-
6
Seated Front Raise
3
10-15 reps
-
7
Face Pull
3
10-15 reps
-
8
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Dip (Weighted)
3
6-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Chest Fly (Dumbbell)
3
10-15 reps
-
6
Seated Front Raise
3
10-15 reps
-
7
Face Pull
3
10-15 reps
-
8
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Dip (Weighted)
3
6-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Chest Fly (Dumbbell)
3
10-15 reps
-
6
Seated Front Raise
3
10-15 reps
-
7
Face Pull
3
10-15 reps
-
8
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Dip (Weighted)
3
6-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Chest Fly (Dumbbell)
3
10-15 reps
-
6
Seated Front Raise
3
10-15 reps
-
7
Face Pull
3
10-15 reps
-
8
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Dip (Weighted)
3
6-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Chest Fly (Dumbbell)
3
10-15 reps
-
6
Seated Front Raise
3
10-15 reps
-
7
Face Pull
3
10-15 reps
-
8
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (EZ Bar)
3
6-12 reps
-
4
French Press
3
6-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Spider Curl
3
10-15 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
8
Leg Curl
3
10-20 reps
-
9
Standing Calf Raise
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (EZ Bar)
3
6-12 reps
-
4
French Press
3
6-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Spider Curl
3
10-15 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
8
Leg Curl
3
10-20 reps
-
9
Standing Calf Raise
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (EZ Bar)
3
6-12 reps
-
4
French Press
3
6-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Spider Curl
3
10-15 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
8
Leg Curl
3
10-20 reps
-
9
Standing Calf Raise
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (EZ Bar)
3
6-12 reps
-
4
French Press
3
6-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Spider Curl
3
10-15 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
8
Leg Curl
3
10-20 reps
-
9
Standing Calf Raise
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (EZ Bar)
3
6-12 reps
-
4
French Press
3
6-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Spider Curl
3
10-15 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
8
Leg Curl
3
10-20 reps
-
9
Standing Calf Raise
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (EZ Bar)
3
6-12 reps
-
4
French Press
3
6-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Spider Curl
3
10-15 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
8
Leg Curl
3
10-20 reps
-
9
Standing Calf Raise
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Hyperextension
3
10-15 reps
-
6
Seated Dumbbell Curl
3
10-15 reps
-
7
Single Arm Overhead Tricep Extension
3
10-15 reps
-
8
Sissy Squat (Weighted)
3
10-20 reps
-
9
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Hyperextension
3
10-15 reps
-
6
Seated Dumbbell Curl
3
10-15 reps
-
7
Single Arm Overhead Tricep Extension
3
10-15 reps
-
8
Sissy Squat (Weighted)
3
10-20 reps
-
9
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Hyperextension
3
10-15 reps
-
6
Seated Dumbbell Curl
3
10-15 reps
-
7
Single Arm Overhead Tricep Extension
3
10-15 reps
-
8
Sissy Squat (Weighted)
3
10-20 reps
-
9
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Hyperextension
3
10-15 reps
-
6
Seated Dumbbell Curl
3
10-15 reps
-
7
Single Arm Overhead Tricep Extension
3
10-15 reps
-
8
Sissy Squat (Weighted)
3
10-20 reps
-
9
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Hyperextension
3
10-15 reps
-
6
Seated Dumbbell Curl
3
10-15 reps
-
7
Single Arm Overhead Tricep Extension
3
10-15 reps
-
8
Sissy Squat (Weighted)
3
10-20 reps
-
9
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Hyperextension
3
10-15 reps
-
6
Seated Dumbbell Curl
3
10-15 reps
-
7
Single Arm Overhead Tricep Extension
3
10-15 reps
-
8
Sissy Squat (Weighted)
3
10-20 reps
-
9
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
1
1
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Pec Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Y Raise
3
10-15 reps
-
9
Lying Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
1
1
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Pec Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Y Raise
3
10-15 reps
-
9
Lying Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
1
1
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Pec Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Y Raise
3
10-15 reps
-
9
Lying Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
1
1
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Pec Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Y Raise
3
10-15 reps
-
9
Lying Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
1
1
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Pec Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Y Raise
3
10-15 reps
-
9
Lying Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
1
1
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Pec Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Y Raise
3
10-15 reps
-
9
Lying Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
5
Straight Arm Pulldown
3
10-15 reps
-
6
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Cable)
3
10-15 reps
-
8
Hanging Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
5
Straight Arm Pulldown
3
10-15 reps
-
6
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Cable)
3
10-15 reps
-
8
Hanging Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
5
Straight Arm Pulldown
3
10-15 reps
-
6
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Cable)
3
10-15 reps
-
8
Hanging Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
5
Straight Arm Pulldown
3
10-15 reps
-
6
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Cable)
3
10-15 reps
-
8
Hanging Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
5
Straight Arm Pulldown
3
10-15 reps
-
6
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Cable)
3
10-15 reps
-
8
Hanging Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
5
Straight Arm Pulldown
3
10-15 reps
-
6
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Cable)
3
10-15 reps
-
8
Hanging Leg Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
5
Lunge (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Sissy Squat
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
5
Lunge (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Sissy Squat
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
5
Lunge (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Sissy Squat
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
5
Lunge (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Sissy Squat
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
5
Lunge (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Sissy Squat
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
5
Lunge (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Sissy Squat
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Hammer Curl (Cable)
3
10-15 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10-15 reps
-
8
Leg Extension
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Hammer Curl (Cable)
3
10-15 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10-15 reps
-
8
Leg Extension
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Hammer Curl (Cable)
3
10-15 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10-15 reps
-
8
Leg Extension
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Hammer Curl (Cable)
3
10-15 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10-15 reps
-
8
Leg Extension
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Hammer Curl (Cable)
3
10-15 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10-15 reps
-
8
Leg Extension
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Hammer Curl (Cable)
3
10-15 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10-15 reps
-
8
Leg Extension
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Meadow Row
3 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@9
4
Pull-Up (Weighted)
3 Sets
8-15 Reps
-
5
Incline Chest Fly (Dumbbell)
3 Sets
8-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Lying Reverse Fly
3 Sets
10-15 Reps
-
8
Sit Up
4 Sets
15-20 Reps
-
Day 2
1
Leg Extension
3 Sets
10-15 Reps
-
2
Squat (Barbell)
3 Sets
4-8 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
4
French Press
3 Sets
6-12 Reps
-
5
Belt Squat
3 Sets
10-15 Reps
-
6
Spider Curl
3 Sets
10-15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
8
Leg Curl
3 Sets
10-20 Reps
-
9
Standing Calf Raise
4 Sets
10-20 Reps
-
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
-
3
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
8-12 Reps
@10
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
6
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
-
7
Upright Row (Barbell)
3 Sets
8-12 Reps
-
8
Y Raise
3 Sets
10-15 Reps
-
9
Lying Leg Raise
4 Sets
10-20 Reps
-
Day 4
1
Leg Curl
3 Sets
10-15 Reps
-
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
-
3
Hammer Curl
3 Sets
8-12 Reps
-
4
Skull Crusher (Barbell)
3 Sets
6-10 Reps
-
5
Lunge (Dumbbell)
3 Sets
10-12 Reps
-
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
8
Sissy Squat
3 Sets
10-20 Reps
-
9
Single Leg Calf Raise (Weighted)
4 Sets
10-20 Reps
-