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BoostcampPNG

Tom PHUL

by Ben M.
2 athletes joined

Program Description

Get strong and put on muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 16, 2025 02:01
  • Last Edited
    Jan 21, 2025 03:19
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BlogBannerPC
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
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10-12 reps
8-10 reps
3-5 reps
-
-
-
2
Dumbbell Row
2
5
8-10 reps
3-5 reps
-
-
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-10 reps
-
-
4
Bicep Curl (EZ Bar)
1
3
15-20 reps
12-15 reps
-
-
5
Dip (Weighted)
1
3
10-12 reps
8-10 reps
-
-
6
T-Bar Row
1
3
8-10 reps
5-7 reps
-
-
7
Face Pull
1
3
10-12 reps
8-10 reps
-
-
8
Tricep Extension (Cable)
1
3
10-12 reps
8-10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
2
Deadlift (Barbell)
1
1
5
8-10 reps
5-7 reps
3-5 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
3
8-10 reps
5-7 reps
-
-
4
Good Morning
1
3
10-12 reps
8-10 reps
-
-
5
Hip Thrust (Barbell)
1
1
3
8-10 reps
5-7 reps
3-5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
3
15-20 reps
10-15 reps
-
-
2
Ab Wheel
1
3
10-15 reps
8-10 reps
-
-
3
Leg Raise (Captain's Chair)
1
3
10-12 reps
8-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Dumbbell Row
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Bench Press (Close Grip)
1
4
12-15 reps
8-10 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Fly (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Hammer Curl
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
7
Seated Row (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Narrow Push Up
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Reverse Lunge (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
Week 1
1 / 12 Weeks
Day 3
1
Cable Crunch
1 Set
3 Sets
15-20 Reps
10-15 Reps
-
-
2
Ab Wheel
1 Set
3 Sets
10-15 Reps
8-10 Reps
-
-
3
Leg Raise (Captain's Chair)
1 Set
3 Sets
10-12 Reps
8-10 Reps
-
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
10-12 Reps
8-10 Reps
3-5 Reps
-
-
-
2
Dumbbell Row
2 Sets
5 Sets
8-10 Reps
3-5 Reps
-
-
3
Incline Bench Press (Barbell)
1 Set
3 Sets
10-12 Reps
8-10 Reps
-
-
4
Bicep Curl (EZ Bar)
1 Set
3 Sets
15-20 Reps
12-15 Reps
-
-
5
Dip (Weighted)
1 Set
3 Sets
10-12 Reps
8-10 Reps
-
-
6
T-Bar Row
1 Set
3 Sets
8-10 Reps
5-7 Reps
-
-
7
Face Pull
1 Set
3 Sets
10-12 Reps
8-10 Reps
-
-
8
Tricep Extension (Cable)
1 Set
3 Sets
10-12 Reps
8-10 Reps
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Sets
8-10 Reps
5-7 Reps
3-5 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
5 Sets
8-10 Reps
5-7 Reps
3-5 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
3 Sets
8-10 Reps
5-7 Reps
-
-
4
Good Morning
1 Set
3 Sets
10-12 Reps
8-10 Reps
-
-
5
Hip Thrust (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
5-7 Reps
3-5 Reps
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
2
Dumbbell Row
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
3
Bench Press (Close Grip)
1 Set
4 Sets
12-15 Reps
8-10 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
5
Chest Fly (Dumbbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
6
Hammer Curl
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
7
Seated Row (Cable)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
8
Narrow Push Up
4 Sets
12-15 Reps
-
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-