5.0
(1 rating)
Program Description
Adding exercise volume compared to your regular training program
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 11, 2024 07:21
- Last EditedOct 14, 2024 03:05
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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 (Barbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
3
12-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Tricep Pressdown
4
12-15 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Barbell)
3
9-11 reps
-
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Tricep Pressdown
4
9-11 reps
-
6
Lying Tricep Extension (Barbell)
3
9-11 reps
-
7
Overhead Tricep Extension (Cable)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Tricep Pressdown
4
6-8 reps
-
6
Lying Tricep Extension (Barbell)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Tricep Pressdown
4
3-5 reps
-
6
Lying Tricep Extension (Barbell)
3
3-5 reps
-
7
Overhead Tricep Extension (Cable)
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Tricep Pressdown
4
12-15 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Dumbbell)
3
9-11 reps
-
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Tricep Pressdown
4
9-11 reps
-
6
Lying Tricep Extension (Barbell)
3
9-11 reps
-
7
Overhead Tricep Extension (Cable)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Tricep Pressdown
4
6-8 reps
-
6
Lying Tricep Extension (Barbell)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
3-5 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Tricep Pressdown
4
3-5 reps
-
6
Lying Tricep Extension (Barbell)
3
3-5 reps
-
7
Overhead Tricep Extension (Cable)
3
3-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
3
12-15 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Tricep Pressdown
4
12-15 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Barbell)
3
9-11 reps
-
3
Incline Chest Fly (Dumbbell)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Tricep Pressdown
4
9-11 reps
-
6
Lying Tricep Extension (Barbell)
3
9-11 reps
-
7
Overhead Tricep Extension (Cable)
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Tricep Pressdown
4
6-8 reps
-
6
Lying Tricep Extension (Barbell)
3
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Incline Chest Fly (Dumbbell)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Tricep Pressdown
4
3-5 reps
-
6
Lying Tricep Extension (Barbell)
3
3-5 reps
-
7
Overhead Tricep Extension (Cable)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12-15 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Bicep Curl (Barbell)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
High Cable Bicep Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
9-11 reps
-
2
Wide Grip Lat Pulldown
3
9-11 reps
-
3
Seated Row (Cable)
3
9-11 reps
-
4
Standing Pullover (Cable)
3
9-11 reps
-
5
Bicep Curl (Barbell)
4
9-11 reps
-
6
Incline Curl (Dumbbell)
3
9-11 reps
-
7
High Cable Bicep Curl
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Standing Pullover (Cable)
3
6-8 reps
-
5
Bicep Curl (Barbell)
4
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
7
High Cable Bicep Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Wide Grip Lat Pulldown
3
3-5 reps
-
3
Seated Row (Cable)
3
3-5 reps
-
4
Standing Pullover (Cable)
3
3-5 reps
-
5
Bicep Curl (Barbell)
4
3-5 reps
-
6
Incline Curl (Dumbbell)
3
3-5 reps
-
7
High Cable Bicep Curl
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12-15 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (Barbell)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
High Cable Bicep Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
9-11 reps
-
2
Wide Grip Lat Pulldown
3
9-11 reps
-
3
Seated Row (Cable)
3
9-11 reps
-
4
Face Pull
3
9-11 reps
-
5
Bicep Curl (Barbell)
4
9-11 reps
-
6
Incline Curl (Dumbbell)
3
9-11 reps
-
7
High Cable Bicep Curl
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Face Pull
3
6-8 reps
-
5
Bicep Curl (Barbell)
4
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
7
High Cable Bicep Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Wide Grip Lat Pulldown
3
3-5 reps
-
3
Seated Row (Cable)
3
3-5 reps
-
4
Face Pull
3
3-5 reps
-
5
Bicep Curl (Barbell)
4
3-5 reps
-
6
Incline Curl (Dumbbell)
3
3-5 reps
-
7
High Cable Bicep Curl
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
12-15 reps
-
2
Wide Grip Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
4
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
High Cable Bicep Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
9-11 reps
-
2
Wide Grip Lat Pulldown
3
9-11 reps
-
3
Seated Row (Cable)
3
9-11 reps
-
4
Standing Pullover (Cable)
3
9-11 reps
-
5
Preacher Curl (Barbell)
4
9-11 reps
-
6
Incline Curl (Dumbbell)
3
9-11 reps
-
7
High Cable Bicep Curl
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6-8 reps
-
2
Wide Grip Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Standing Pullover (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
4
6-8 reps
-
6
Incline Curl (Dumbbell)
3
6-8 reps
-
7
High Cable Bicep Curl
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
3-5 reps
-
2
Wide Grip Lat Pulldown
3
3-5 reps
-
3
Seated Row (Cable)
3
3-5 reps
-
4
Standing Pullover (Cable)
3
3-5 reps
-
5
Preacher Curl (Barbell)
4
3-5 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
High Cable Bicep Curl
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Barbell)
4
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Rear Delt Fly (Cable)
3
9-11 reps
-
5
Shrug (Barbell)
4
9-11 reps
-
6
Tricep Extension (Machine)
3
9-11 reps
-
7
Seated Dip (Machine)
3
9-11 reps
-
8
Single Arm Tricep Extension (Cable)
3
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
6-8 reps
-
5
Shrug (Barbell)
4
6-8 reps
-
6
Tricep Extension (Machine)
3
6-8 reps
-
7
Seated Dip (Machine)
3
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Front Raise
3
3-5 reps
-
4
Rear Delt Fly (Cable)
3
3-5 reps
-
5
Shrug (Barbell)
4
3-5 reps
-
6
Tricep Extension (Machine)
3
3-5 reps
-
7
Seated Dip (Machine)
3
3-5 reps
-
8
Single Arm Tricep Extension (Cable)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Barbell)
4
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Rear Delt Fly (Cable)
3
9-11 reps
-
5
Shrug (Barbell)
4
9-11 reps
-
6
Tricep Extension (Machine)
3
9-11 reps
-
7
Seated Dip (Machine)
3
9-11 reps
-
8
Single Arm Tricep Extension (Cable)
3
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
6-8 reps
-
5
Shrug (Barbell)
4
6-8 reps
-
6
Tricep Extension (Machine)
3
6-8 reps
-
7
Seated Dip (Machine)
3
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Front Raise
3
3-5 reps
-
4
Rear Delt Fly (Cable)
3
3-5 reps
-
5
Shrug (Barbell)
4
3-5 reps
-
6
Tricep Extension (Machine)
3
3-5 reps
-
7
Seated Dip (Machine)
3
3-5 reps
-
8
Single Arm Tricep Extension (Cable)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Shrug (Barbell)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
12-15 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
8
Incline Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Front Raise
3
9-11 reps
-
4
Rear Delt Fly (Cable)
3
9-11 reps
-
5
Shrug (Barbell)
4
9-11 reps
-
6
Tricep Rope Push Down (Cable)
4
9-11 reps
-
7
Seated Dip (Machine)
3
9-11 reps
-
8
Incline Tricep Extension (Dumbbell)
3
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Front Raise
3
6-8 reps
-
4
Rear Delt Fly (Cable)
3
6-8 reps
-
5
Shrug (Barbell)
4
6-8 reps
-
6
Tricep Rope Push Down (Cable)
4
6-8 reps
-
7
Seated Dip (Machine)
3
6-8 reps
-
8
Incline Tricep Extension (Dumbbell)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Front Raise
3
3-5 reps
-
4
Rear Delt Fly (Cable)
3
3-5 reps
-
5
Shrug (Barbell)
4
3-5 reps
-
6
Tricep Rope Push Down (Cable)
4
3-5 reps
-
7
Seated Dip (Machine)
3
3-5 reps
-
8
Incline Tricep Extension (Dumbbell)
3
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
-
2
Decline Bench Press (Barbell)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
-
2
Decline Bench Press (Barbell)
3
9-11 reps
-
3
Chest Fly (Machine)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Bicep Curl (Cable)
4
9-11 reps
-
6
Hammer Curl
3
9-11 reps
-
7
Bicep Curl (Machine)
3
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Decline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Bicep Curl (Cable)
4
6-8 reps
-
6
Hammer Curl
3
6-8 reps
-
7
Bicep Curl (Machine)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
-
2
Decline Bench Press (Barbell)
3
3-5 reps
-
3
Chest Fly (Machine)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Bicep Curl (Cable)
4
3-5 reps
-
6
Hammer Curl
3
3-5 reps
-
7
Bicep Curl (Machine)
3
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
-
2
Decline Bench Press (Barbell)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Cable Crossover
3
12-15 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
-
2
Decline Bench Press (Barbell)
3
9-11 reps
-
3
Chest Fly (Machine)
3
9-11 reps
-
4
Cable Crossover
3
9-11 reps
-
5
Bicep Curl (Cable)
4
9-11 reps
-
6
Hammer Curl
3
9-11 reps
-
7
Bicep Curl (Machine)
3
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Decline Bench Press (Barbell)
3
6-8 reps
-
3
Chest Fly (Machine)
3
6-8 reps
-
4
Cable Crossover
3
6-8 reps
-
5
Bicep Curl (Cable)
4
6-8 reps
-
6
Hammer Curl
3
6-8 reps
-
7
Bicep Curl (Machine)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
-
2
Decline Bench Press (Barbell)
3
3-5 reps
-
3
Chest Fly (Machine)
3
3-5 reps
-
4
Cable Crossover
3
3-5 reps
-
5
Bicep Curl (Cable)
4
3-5 reps
-
6
Hammer Curl
3
3-5 reps
-
7
Bicep Curl (Machine)
3
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12-15 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Single Arm Iso Row
4
12-15 reps
-
4
Single Arm High Row (Cable)
3
12-15 reps
-
5
Incline row pull rope (2 arms)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Bicep Curl (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
9-11 reps
-
2
Chest Fly (Machine)
3
9-11 reps
-
3
Single Arm Iso Row
4
9-11 reps
-
4
Single Arm High Row (Cable)
3
9-11 reps
-
5
Incline row pull rope (2 arms)
3
9-11 reps
-
6
Bicep Curl (Cable)
4
9-11 reps
-
7
Hammer Curl
3
9-11 reps
-
8
Bicep Curl (Machine)
3
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Fly (Machine)
3
6-8 reps
-
3
Single Arm Iso Row
4
6-8 reps
-
4
Single Arm High Row (Cable)
3
6-8 reps
-
5
Incline row pull rope (2 arms)
3
6-8 reps
-
6
Bicep Curl (Cable)
4
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Bicep Curl (Machine)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
3-5 reps
-
2
Chest Fly (Machine)
3
3-5 reps
-
3
Single Arm Iso Row
4
3-5 reps
-
4
Single Arm High Row (Cable)
3
3-5 reps
-
5
Incline row pull rope (2 arms)
3
3-5 reps
-
6
Bicep Curl (Cable)
4
3-5 reps
-
7
Hammer Curl
3
3-5 reps
-
8
Bicep Curl (Machine)
3
3-5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Leg Press (45 Degrees)
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lunge (Dumbbell)
3
12-15 reps
-
6
Shoulder Press (Machine)
4
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
8
Front Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9-11 reps
-
2
Leg Press (45 Degrees)
3
9-11 reps
-
3
Leg Curl
3
9-11 reps
-
4
Leg Extension
3
9-11 reps
-
5
Lunge (Dumbbell)
3
9-11 reps
-
6
Shoulder Press (Machine)
4
9-11 reps
-
7
Lateral Raise (Cable)
3
9-11 reps
-
8
Front Raise
3
9-11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Leg Extension
3
6-8 reps
-
5
Lunge (Dumbbell)
3
6-8 reps
-
6
Shoulder Press (Machine)
4
6-8 reps
-
7
Lateral Raise (Cable)
3
6-8 reps
-
8
Front Raise
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Leg Press (45 Degrees)
3
3-5 reps
-
3
Leg Curl
3
3-5 reps
-
4
Leg Extension
3
3-5 reps
-
5
Lunge (Dumbbell)
3
3-5 reps
-
6
Shoulder Press (Machine)
4
3-5 reps
-
7
Lateral Raise (Cable)
3
3-5 reps
-
8
Front Raise
3
3-5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
-
2
Leg Press (45 Degrees)
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lunge (Dumbbell)
3
12-15 reps
-
6
Shoulder Press (Machine)
4
12-15 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
8
Front Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
9-11 reps
-
2
Leg Press (45 Degrees)
3
9-11 reps
-
3
Leg Curl
3
9-11 reps
-
4
Leg Extension
3
9-11 reps
-
5
Lunge (Dumbbell)
3
9-11 reps
-
6
Shoulder Press (Machine)
4
9-11 reps
-
7
Lateral Raise (Cable)
3
9-11 reps
-
8
Front Raise
3
9-11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Leg Extension
3
6-8 reps
-
5
Lunge (Dumbbell)
3
6-8 reps
-
6
Shoulder Press (Machine)
4
6-8 reps
-
7
Lateral Raise (Cable)
3
6-8 reps
-
8
Front Raise
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
3-5 reps
-
2
Leg Press (45 Degrees)
3
3-5 reps
-
3
Leg Curl
3
3-5 reps
-
4
Leg Extension
3
3-5 reps
-
5
Lunge (Dumbbell)
3
3-5 reps
-
6
Shoulder Press (Machine)
4
3-5 reps
-
7
Lateral Raise (Cable)
3
3-5 reps
-
8
Front Raise
3
3-5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
-
2
Leg Press (45 Degrees)
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lunge (Dumbbell)
1
12-15 reps
-
6
Shoulder Press (Machine)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
9-11 reps
-
2
Leg Press (45 Degrees)
3
9-11 reps
-
3
Leg Curl
3
9-11 reps
-
4
Leg Extension
3
9-11 reps
-
5
Lunge (Dumbbell)
1
9-11 reps
-
6
Shoulder Press (Machine)
4
9-11 reps
-
7
Lateral Raise (Dumbbell)
3
9-11 reps
-
8
Rear Delt Fly (Dumbbell)
3
9-11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6-8 reps
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Leg Extension
3
6-8 reps
-
5
Lunge (Dumbbell)
1
6-8 reps
-
6
Shoulder Press (Machine)
4
6-8 reps
-
7
Lateral Raise (Dumbbell)
3
6-8 reps
-
8
Rear Delt Fly (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
3-5 reps
-
2
Leg Press (45 Degrees)
3
3-5 reps
-
3
Leg Curl
3
3-5 reps
-
4
Leg Extension
3
3-5 reps
-
5
Lunge (Dumbbell)
1
3-5 reps
-
6
Shoulder Press (Machine)
4
3-5 reps
-
7
Lateral Raise (Dumbbell)
3
3-5 reps
-
8
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Seated Shoulder Press (Dumbbell)4 Sets
12-15 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
3
Front Raise3 Sets
12-15 Reps
-
4
Rear Delt Fly (Cable)3 Sets
12-15 Reps
-
5
Shrug (Barbell)4 Sets
12-15 Reps
-
6
Tricep Extension (Machine)3 Sets
12-15 Reps
-
7
Seated Dip (Machine)3 Sets
12-15 Reps
-
8
Single Arm Tricep Extension (Cable)3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
12-15 Reps
-
2
Incline Bench Press (Barbell)3 Sets
12-15 Reps
-
3
Incline Chest Fly (Dumbbell)3 Sets
12-15 Reps
-
4
Cable Crossover3 Sets
12-15 Reps
-
5
Tricep Pressdown4 Sets
12-15 Reps
-
6
Lying Tricep Extension (Barbell)3 Sets
12-15 Reps
-
7
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)4 Sets
12-15 Reps
-
2
Decline Bench Press (Barbell)3 Sets
12-15 Reps
-
3
Chest Fly (Machine)3 Sets
12-15 Reps
-
4
Cable Crossover3 Sets
12-15 Reps
-
5
Bicep Curl (Cable)4 Sets
12-15 Reps
-
6
Hammer Curl3 Sets
12-15 Reps
-
7
Bicep Curl (Machine)3 Sets
12-15 Reps
-
Day 5
1
Squat (Barbell)4 Sets
12-15 Reps
-
2
Leg Press (45 Degrees)3 Sets
12-15 Reps
-
3
Leg Curl3 Sets
12-15 Reps
-
4
Leg Extension3 Sets
12-15 Reps
-
5
Lunge (Dumbbell)3 Sets
12-15 Reps
-
6
Shoulder Press (Machine)4 Sets
12-15 Reps
-
7
Lateral Raise (Cable)3 Sets
12-15 Reps
-
8
Front Raise3 Sets
12-15 Reps
-
Day 2
1
Barbell Row4 Sets
12-15 Reps
-
2
Wide Grip Lat Pulldown3 Sets
12-15 Reps
-
3
Seated Row (Cable)3 Sets
12-15 Reps
-
4
Standing Pullover (Cable)3 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)4 Sets
12-15 Reps
-
6
Incline Curl (Dumbbell)3 Sets
12-15 Reps
-
7
High Cable Bicep Curl3 Sets
12-15 Reps
-