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BoostcampPNG

Jack up for summer

by Erik B.
19 athletes joined

Program Description

To get jacked for summer

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2024 11:24
  • Last Edited
    Jul 29, 2024 06:28
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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)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
-
3
Dip (Weighted)
2 Sets
10 Reps
-
4
Skull Crusher
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
-
6
Bicep Curl (Cable)
3 Sets
20 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
-
3
Dip (Weighted)
2 Sets
10 Reps
-
4
Skull Crusher
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
-
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Lunge (Barbell)
3 Sets
20 Reps
-
4
Leg Extension
3 Sets
14 Reps
-
5
Leg Curl
3 Sets
20 Reps
-
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Lunge (Barbell)
3 Sets
20 Reps
-
4
Leg Extension
3 Sets
14 Reps
-
5
Leg Curl
3 Sets
20 Reps
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
16 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
16 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
20 Reps
-
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
16 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
16 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
20 Reps
-
7
Lateral Raise (Cable)
3 Sets
12 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
20 Reps
-