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 EditedDec 15, 2024 07:34
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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
-