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Mass Annihilator

by Tanner W.
1 athletes joined

Program Description

Hypertrophy focused with moderate amount of compounds. No squats or deadlifts. Double progression is used for all lifts. You can superset everything but isn’t needed and I don’t recommend it. Your workouts will be 45-60 minutes without it. The baseline sets are 3 for almost everything but the 5th day. You can drop to 2 or up it to 4. The 3 sets isn’t a set in stone thing. Adjust your volume according to how you recover. Back movements can be interchanged, but prefer to stick to one horizontal pull and one vertical unless you want extra volume for either. Then you can adjust the sets for the movement or just switch one of them out. Abductor and adductor exercises are not required and can be removed. Only reason they’re in the is without squats and dead’s they can get neglected when doing hack squats and lunges. Obviously any of those and get swapped out with the Squat or leg press. There’s quite a bit of flexibility when it comes to exercises as long as the principles remain the same

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 15, 2024 06:27
  • Last Edited
    May 07, 2024 10:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Incline Chest Press (Machine)
3
8-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Incline Chest Press (Machine)
3
8-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-8 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Incline Chest Press (Machine)
3
8-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Incline Chest Press (Machine)
3
8-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Tricep Extension (Cable)
3
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Adductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Skull Crusher
3
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Skull Crusher
3
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Skull Crusher
3
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
Skull Crusher
3
12-15 reps
-
8
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-15 reps
-
2
Tricep Pushdown (Cable)
4
12-15 reps
-
3
Preacher Curl (Barbell)
4
12-15 reps
-
4
Tricep Rope Push Down (Cable)
4
12-15 reps
-
5
Upright Row (Barbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-15 reps
-
2
Tricep Pushdown (Cable)
4
12-15 reps
-
3
Preacher Curl (Barbell)
4
12-15 reps
-
4
Tricep Rope Push Down (Cable)
4
12-15 reps
-
5
Upright Row (Barbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-15 reps
-
2
Tricep Pushdown (Cable)
4
12-15 reps
-
3
Preacher Curl (Barbell)
4
12-15 reps
-
4
Tricep Rope Push Down (Cable)
4
12-15 reps
-
5
Upright Row (Barbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-15 reps
-
2
Tricep Pushdown (Cable)
4
12-15 reps
-
3
Preacher Curl (Barbell)
4
12-15 reps
-
4
Tricep Rope Push Down (Cable)
4
12-15 reps
-
5
Upright Row (Barbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-15 reps
-
2
Tricep Pushdown (Cable)
4
12-15 reps
-
3
Preacher Curl (Barbell)
4
12-15 reps
-
4
Tricep Rope Push Down (Cable)
4
12-15 reps
-
5
Upright Row (Barbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
-
2
Tricep Pushdown (Cable)
4
10-15 reps
-
3
Preacher Curl (Barbell)
4
10-15 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Upright Row (Barbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
-
2
Tricep Pushdown (Cable)
4
10-15 reps
-
3
Preacher Curl (Barbell)
4
10-15 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Upright Row (Barbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
-
2
Tricep Pushdown (Cable)
4
10-15 reps
-
3
Preacher Curl (Barbell)
4
10-15 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Upright Row (Barbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
-
2
Tricep Pushdown (Cable)
4
10-15 reps
-
3
Preacher Curl (Barbell)
4
10-15 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Upright Row (Barbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
-
2
Tricep Pushdown (Cable)
4
10-15 reps
-
3
Preacher Curl (Barbell)
4
10-15 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Upright Row (Barbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
-
2
Tricep Pushdown (Cable)
4
10-15 reps
-
3
Preacher Curl (Barbell)
4
10-15 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Upright Row (Barbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
-
2
Tricep Pushdown (Cable)
4
10-15 reps
-
3
Preacher Curl (Barbell)
4
10-15 reps
-
4
Tricep Rope Push Down (Cable)
4
10-15 reps
-
5
Upright Row (Barbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
10-20 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
-
Day 2
1
Hack Squat
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
-
Day 5
1
Hammer Curl
4 Sets
12-15 Reps
-
2
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
-
3
Preacher Curl (Barbell)
4 Sets
12-15 Reps
-
4
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
-
5
Upright Row (Barbell)
4 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
-
6
Skull Crusher
3 Sets
10-15 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
T-Bar Row
3 Sets
8-12 Reps
-
5
Hammer Curl
3 Sets
10-15 Reps
-
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
-