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Hybrid beast

by Syed Sakib H.
1 athletes joined

Program Description

• This 3 day/week spilt is a hybrid combining two of my favourite splits for hypertrophy;that is,the push pull legs split and the sliver era inspired full body splits . • The program let's you train each body part except for legs at a twice/week frequency and if you want massive tree trunks which I don't then you can include two leg exercises 2 sets each on your first day of the week. • The program is for intermediate lifters helps you build muscle but also more work capacity for your advance stage. • EACH FULL BODY DAY HAS A BASE TAKEN FROM THE CONVENTIONAL PPL , eg: first day is most focused on chest but also allows for some back volume and legs if you want and the second day is just your conventional back and bicep day and the third is your leg focused chest and shoulder day . ENJOY YOUR GAINS.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 03, 2024 11:34
  • Last Edited
    May 07, 2024 10:33
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
2
Chest Press (Machine)
3
12-15 reps
3
Chest Supported Row (Machine)
4
10-14 reps
4
Neck Curl
1
1
1
23-25 reps
22-24 reps
20-22 reps
5
Incline Bench Press (Dumbbell)
3
8-10 reps
6
Decline Crunch (Weighted)
3
18-20 reps
7
Overhead Press (Machine)
2
10-12 reps
8
Overhead Press (Barbell)
2
10-12 reps
9
Tricep Pushdown (Cable)
3
12-14 reps
10
Overhead Tricep Extension (Cable)
3
12-14 reps
11
One Arm Lateral Raise (Cable)
2
14-1 reps
12
Lateral Raise (Dumbbell)
2
14-16 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-12 reps
2
Underhand Lat Pulldown
1
8-12 reps
3
Seated Row (Machine)
4
8-10 reps
4
Rear Delt Fly (Machine)
4
12-14 reps
5
Incline Curl (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Shrug (Dumbbell)
3
25-27 reps
8
Barbell Row
2
8-10 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-14 reps
2
Standing Calf Raise
2
22-24 reps
3
Seated Calf Raise
2
22-24 reps
4
Chest Fly (Machine)
3
12-14 reps
5
Incline Fly Press (Dumbbell)
2
10-12 reps
6
Leg Press (45 Degrees)
1
1
1
8-10 reps
4-5 reps
3-4 reps
7
Squat (Barbell)
3
8-10 reps
8
Lateral Raise (Dumbbell)
4
12-14 reps
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
10
Preacher Curl (Dumbbell)
2
10-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
12-15 Reps
2
Chest Press (Machine)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
10-14 Reps
4
Neck Curl
1 Set
1 Set
1 Set
23-25 Reps
22-24 Reps
20-22 Reps
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
6
Decline Crunch (Weighted)
3 Sets
18-20 Reps
7
Overhead Press (Machine)
2 Sets
10-12 Reps
8
Overhead Press (Barbell)
2 Sets
10-12 Reps
9
Tricep Pushdown (Cable)
3 Sets
12-14 Reps
10
Overhead Tricep Extension (Cable)
3 Sets
12-14 Reps
11
One Arm Lateral Raise (Cable)
2 Sets
14-1 Reps
12
Lateral Raise (Dumbbell)
2 Sets
14-16 Reps
Day 2
1
Standing Pullover (Cable)
3 Sets
10-12 Reps
2
Underhand Lat Pulldown
1 Set
8-12 Reps
3
Seated Row (Machine)
4 Sets
8-10 Reps
4
Rear Delt Fly (Machine)
4 Sets
12-14 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Shrug (Dumbbell)
3 Sets
25-27 Reps
8
Barbell Row
2 Sets
8-10 Reps
Day 3
1
Lying Leg Curl
3 Sets
10-14 Reps
2
Standing Calf Raise
2 Sets
22-24 Reps
3
Seated Calf Raise
2 Sets
22-24 Reps
4
Chest Fly (Machine)
3 Sets
12-14 Reps
5
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
3-4 Reps
7
Squat (Barbell)
3 Sets
8-10 Reps
8
Lateral Raise (Dumbbell)
4 Sets
12-14 Reps
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
10
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps