Program Description
This is not my creation, go check out Hersovyac's video. For those who wants muscle and strenght. Designed for Beginner. You are not considered as a beginner if you have : a 180kg Deadlift a 140kg Squat a 100kg Bench Press a 120kg Barbell Row a 60kg OHP But these standards are not set in stone, you will have some week points and some strong point (maybe your Deadlift is much weaker compare to your squat). 3x/week program, you do A/B/A on a week and B/A/B on the other week. I added neck curl because it makes a big change in your physique and because Hersovyac loves them.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedDec 31, 2023 10:36
- Last EditedAug 28, 2024 03:07
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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
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Lying Tricep Extension (Barbell)
3
8-10 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5A
Lateral Raise (Dumbbell)
3
10-15 reps
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
6A
Back Extension (Weighted)
3
10-20 reps
6B
Hanging Toes To Bar
3
10-20 reps
6C
Neck Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Lying Tricep Extension (Barbell)
3
8-10 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5A
Back Extension (Weighted)
3
10-20 reps
5B
Hanging Toes To Bar
3
10-20 reps
5C
Neck Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Lying Tricep Extension (Barbell)
3
8-10 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5A
Back Extension (Weighted)
3
10-20 reps
5B
Hanging Toes To Bar
3
10-20 reps
5C
Neck Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Lying Tricep Extension (Barbell)
3
8-10 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5A
Back Extension (Weighted)
3
10-20 reps
5B
Hanging Toes To Bar
3
10-20 reps
5C
Neck Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Lying Tricep Extension (Barbell)
3
8-10 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5A
Back Extension (Weighted)
3
10-20 reps
5B
Hanging Toes To Bar
3
10-20 reps
5C
Neck Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Lying Tricep Extension (Barbell)
3
8-10 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5A
Back Extension (Weighted)
3
10-20 reps
5B
Hanging Toes To Bar
3
10-20 reps
5C
Neck Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Lying Tricep Extension (Barbell)
3
8-10 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5A
Back Extension (Weighted)
3
10-20 reps
5B
Hanging Toes To Bar
3
10-20 reps
5C
Neck Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Lying Tricep Extension (Barbell)
3
8-10 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5A
Back Extension (Weighted)
3
10-20 reps
5B
Hanging Toes To Bar
3
10-20 reps
5C
Neck Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Lying Tricep Extension (Barbell)
3
8-10 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5A
Back Extension (Weighted)
3
10-20 reps
5B
Hanging Toes To Bar
3
10-20 reps
5C
Neck Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Lying Tricep Extension (Barbell)
3
8-10 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5A
Back Extension (Weighted)
3
10-20 reps
5B
Hanging Toes To Bar
3
10-20 reps
5C
Neck Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Lying Tricep Extension (Barbell)
3
8-10 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5A
Back Extension (Weighted)
3
10-20 reps
5B
Hanging Toes To Bar
3
10-20 reps
5C
Neck Curl
3
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
4A
Lying Tricep Extension (Barbell)
3
8-10 reps
4B
Bicep Curl (EZ Bar)
3
8-10 reps
5A
Back Extension (Weighted)
3
10-20 reps
5B
Hanging Toes To Bar
3
10-20 reps
5C
Neck Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Deadlift (Barbell)
1
5 reps
4A
Dip (Weighted)
3
5-8 reps
4B
Chin-Up (Weighted)
3
5-8 reps
5A
Back Extension (Weighted)
3
10-20 reps
5B
Hanging Toes To Bar
3
10-20 reps
5C
Neck Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Deadlift (Barbell)
1
5 reps
4A
Dip (Weighted)
3
5-8 reps
4B
Chin-Up (Weighted)
3
5-8 reps
5A
Lateral Raise (Dumbbell)
3
10-15 reps
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
6A
Back Extension (Weighted)
3
10-20 reps
6B
Hanging Toes To Bar
3
10-20 reps
6C
Neck Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Deadlift (Barbell)
1
5 reps
4A
Dip (Weighted)
3
5-8 reps
4B
Chin-Up (Weighted)
3
5-8 reps
5A
Lateral Raise (Dumbbell)
3
10-15 reps
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
6A
Back Extension (Weighted)
3
10-20 reps
6B
Hanging Toes To Bar
3
10-20 reps
6C
Neck Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Deadlift (Barbell)
1
5 reps
4A
Dip (Weighted)
3
5-8 reps
4B
Chin-Up (Weighted)
3
5-8 reps
5A
Lateral Raise (Dumbbell)
3
10-15 reps
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
6A
Back Extension (Weighted)
3
10-20 reps
6B
Hanging Toes To Bar
3
10-20 reps
6C
Neck Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Deadlift (Barbell)
1
5 reps
4A
Dip (Weighted)
3
5-8 reps
4B
Chin-Up (Weighted)
3
5-8 reps
5A
Lateral Raise (Dumbbell)
3
10-15 reps
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
6A
Back Extension (Weighted)
3
10-20 reps
6B
Hanging Toes To Bar
3
10-20 reps
6C
Neck Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Deadlift (Barbell)
1
5 reps
4A
Dip (Weighted)
3
5-8 reps
4B
Chin-Up (Weighted)
3
5-8 reps
5A
Lateral Raise (Dumbbell)
3
10-15 reps
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
6A
Back Extension (Weighted)
3
10-20 reps
6B
Hanging Toes To Bar
3
10-20 reps
6C
Neck Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Deadlift (Barbell)
1
5 reps
4A
Dip (Weighted)
3
5-8 reps
4B
Chin-Up (Weighted)
3
5-8 reps
5A
Lateral Raise (Dumbbell)
3
10-15 reps
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
6A
Back Extension (Weighted)
3
10-20 reps
6B
Hanging Toes To Bar
3
10-20 reps
6C
Neck Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Deadlift (Barbell)
1
5 reps
4A
Dip (Weighted)
3
5-8 reps
4B
Chin-Up (Weighted)
3
5-8 reps
5A
Lateral Raise (Dumbbell)
3
10-15 reps
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
6A
Back Extension (Weighted)
3
10-20 reps
6B
Hanging Toes To Bar
3
10-20 reps
6C
Neck Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Deadlift (Barbell)
1
5 reps
4A
Dip (Weighted)
3
5-8 reps
4B
Chin-Up (Weighted)
3
5-8 reps
5A
Lateral Raise (Dumbbell)
3
10-15 reps
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
6A
Back Extension (Weighted)
3
10-20 reps
6B
Hanging Toes To Bar
3
10-20 reps
6C
Neck Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Deadlift (Barbell)
1
5 reps
4A
Dip (Weighted)
3
5-8 reps
4B
Chin-Up (Weighted)
3
5-8 reps
5A
Lateral Raise (Dumbbell)
3
10-15 reps
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
6A
Back Extension (Weighted)
3
10-20 reps
6B
Hanging Toes To Bar
3
10-20 reps
6C
Neck Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Deadlift (Barbell)
1
5 reps
4A
Dip (Weighted)
3
5-8 reps
4B
Chin-Up (Weighted)
3
5-8 reps
5A
Lateral Raise (Dumbbell)
3
10-15 reps
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
6A
Back Extension (Weighted)
3
10-20 reps
6B
Hanging Toes To Bar
3
10-20 reps
6C
Neck Curl
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Deadlift (Barbell)
1
5 reps
4A
Dip (Weighted)
3
5-8 reps
4B
Chin-Up (Weighted)
3
5-8 reps
5A
Lateral Raise (Dumbbell)
3
10-15 reps
5B
Rear Delt Fly (Dumbbell)
3
10-15 reps
6A
Back Extension (Weighted)
3
10-20 reps
6B
Hanging Toes To Bar
3
10-20 reps
6C
Neck Curl
3
10-20 reps
Week 1
1 / 12 Weeks
Day 2
1
Front Squat (Barbell)5 Sets
5 Reps
2
Overhead Press (Barbell)5 Sets
5 Reps
3
Deadlift (Barbell)1 Set
5 Reps
4A
Dip (Weighted)3 Sets
5-8 Reps
4B
Chin-Up (Weighted)3 Sets
5-8 Reps
5A
Back Extension (Weighted)3 Sets
10-20 Reps
5B
Hanging Toes To Bar3 Sets
10-20 Reps
5C
Neck Curl3 Sets
10-20 Reps
Day 1
1
Squat (Barbell)5 Sets
5 Reps
2
Bench Press (Barbell)5 Sets
5 Reps
3
Bent Over Row (Barbell)5 Sets
5 Reps
4A
Lying Tricep Extension (Barbell)3 Sets
8-10 Reps
4B
Bicep Curl (EZ Bar)3 Sets
8-10 Reps
5A
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
5B
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
6A
Back Extension (Weighted)3 Sets
10-20 Reps
6B
Hanging Toes To Bar3 Sets
10-20 Reps
6C
Neck Curl3 Sets
10-20 Reps