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BoostcampPNG

Beast mode Roadmap

by Bhavesh R.
5.0
(1 rating)

Program Description

This roadmap will guide you step-by-step to build your body, mind, and lifestyle to dominate your fitness goals and beyond. It focuses on strength, conditioning, nutrition, recovery, and mindset to unlock your full potential.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2024 01:14
  • Last Edited
    Dec 10, 2024 04:16
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
8 reps
5 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Push Up
1
1
25 reps
20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
10 reps
12 reps
-
-
-
-
2
Leg Press
1
1
1
10 reps
5 reps
12 reps
-
-
-
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
15 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
15 reps
-
-
-
5
Walking Lunge (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
10 reps
-
-
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
6 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Goblet Squat
2
1
10 reps
12 reps
-
-
3
Seated Hamstring Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Seated Calf Raise
1
1
2
15 reps
18 reps
20 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
2
6 reps
8 reps
-
-
2
Kettlebell Swing
3
20 reps
-
3
Thruster (Barbell)
3
12 reps
-
4
Plank
3
1 mins
-
5
Plank with Shoulder Taps
1
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
8 Reps
5 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
15 Reps
-
-
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Push Up
1 Set
1 Set
25 Reps
20 Reps
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
10 Reps
12 Reps
-
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
5 Reps
12 Reps
-
-
-
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
15 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
15 Reps
-
-
-
5
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
6
Standing Calf Raise
1 Set
1 Set
2 Sets
15 Reps
18 Reps
20 Reps
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
10 Reps
-
-
-
2
Pull-Up (Assisted)
3 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
5
Face Pull
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
6 Reps
15 Reps
-
-
-
Day 4
1
Back Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Goblet Squat
2 Sets
1 Set
10 Reps
12 Reps
-
-
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
5
Seated Calf Raise
1 Set
1 Set
2 Sets
15 Reps
18 Reps
20 Reps
-
-
-
Day 5
1
Clean and Press
2 Sets
2 Sets
6 Reps
8 Reps
-
-
2
Kettlebell Swing
3 Sets
20 Reps
-
3
Thruster (Barbell)
3 Sets
12 Reps
-
4
Plank
3 Sets
1 mins
-
5
Plank with Shoulder Taps
1 Set
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Bhavesh R.Age 22, Man
2 months ago
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Good