Program Description
BODY BUILDING
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 06, 2024 09:56
- Last EditedJan 09, 2025 04:51
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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
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)1 Set
1 Set
5-6 Reps
7-8 Reps
-
-
2
Incline Bench Press (Smith Machine)1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
3
Pec Deck (Machine)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
4
AD Press (Smith Machine)1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
5
One Arm Lateral Raise (Cable)2 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)2 Sets
5-7 Reps
-
7
Bayesian Curl1 Set
7-10 Reps
-
8
Bicep Curl (Cable)1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
9
Cable Crunch2 Sets
8-12 Reps
-
Day 2
1
Lat Pulldown (Neutral Grip)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
2
T-Bar Row1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
3
Lat Pulldown1 Set
1 Set
7-10 Reps
12-18 Reps
-
-
4
Reverse Pec Deck1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
5
JM Press (Smith Machine)2 Sets
7-10 Reps
-
6
Seated Overhead Extension (EZ Bar)1 Set
7-10 Reps
-
7
Incline Pushdown (Cable)1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
8
Leg Raise (Captain's Chair)2 Sets
8-12 Reps
-
Day 3
1
Rack Pull (Barbell)1 Set
1 Set
4-6 Reps
7-10 Reps
-
-
2
Romanian Deadlift (Barbell)1 Set
1 Set
5-7 Reps
7-9 Reps
-
-
3
Seated Hamstring Curl1 Set
8-12 Reps
-
4
Pendulum Squat1 Set
1 Set
5-6 Reps
7-8 Reps
-
-
5
Leg Extension1 Set
8-12 Reps
-
6
Standing Calf Raise1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
Day 5
1
Close Grip Bench Press (Smith Machine)1 Set
1 Set
6-7 Reps
8-10 Reps
-
-
2
Incline Chest Press (Machine)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3
Pec Deck (Machine)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
4
Behind-The-Neck Press (Smith Machine)1 Set
1 Set
5-7 Reps
8-10 Reps
-
-
5
One Arm Lateral Raise (Cable)2 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
7
Incline Curl (Dumbbell)1 Set
7-10 Reps
-
8
Bicep Curl (Cable)2 Sets
8-12 Reps
-
9
Cable Crunch2 Sets
8-12 Reps
-
Day 6
1
Underhand Lat Pulldown1 Set
1 Set
7-9 Reps
10-12 Reps
-
-
2
T-Bar Row1 Set
1 Set
7-10 Reps
10-12 Reps
-
-
3
Power Shrug2 Sets
8-12 Reps
-
4
Reverse Pec Deck1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
5
JM Press (Smith Machine)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
6
Seated Overhead Extension (EZ Bar)1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
7
Incline Pushdown (Cable)1 Set
6-8 Reps
-
8
Decline Sit Up (Bodyweight)2 Sets
10-15 Reps
-