Program Description
5-Day per week Upper/Lower bodybuilding program designed for advanced natural lifters to pack on mass. The shoulders and arms in particular receive a lot of volume on each Upper-day. FAQ: Are supersets mandatory? -> The supersets are primarily there to save time. If a particular superset is not possible, split the individual exercises up into standard sets. Is the order of the exercises important? -> Yes and no. While it is a good idea to keep the order of the exercises for the most part, this mainly applies to compound lifts and does not necessarily apply to isolation exercises. How much rest time should there be between sets? -> Whatever feels right. Resting too long is bad, but it's better than resting too short because the program gave an arbitrary number. Is the amount of sets mandatory? -> No, especially for less advanced lifters. Feel free to reduce the amount of sets if necessary. It is recommended you train sets to failure, and 4 or even 3 sets might not always be feasible. Can exercises be switched to different ones? -> Yes, that's always possible. If you decide to switch any exercises with a similar one, make sure to adjust rep ranges. For example: Squat 4×4-8 -> Hack Squat 4×10-15 Deadlift 3×3-5 -> Snatch Deadlift 3×6-10 Should there be additional work besides the program? -> The program should be quite taxing on the body and ensures that just about every muscle group important for bodybuilding is hit regularly. However, Cardio is highly encouraged, whereever it fits into the daily schedule. Should the program be run on a bulk? -> The program works best when ran on a (perma-)bulk, while staying at a reasonable bodyfat percentage, between 12-20%, think bearmode. Can strength gains be expected? -> The program is designed for pure bodybuilding purposes. Still, heavy compounds are included, suggesting some strength gains. What to do when the 12 weeks are over? -> The program is designed to be run indefinitely. Run the program from the beginning or find another program if you didn't like this one. If you feel the need to cut, try to see how the program feels.
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 08, 2024 11:27
- Last EditedFeb 28, 2025 07:20
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ON THE BOOSTCAMP APP FOR FREE
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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
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Chest Supported Row (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
8-12 reps
-
2B
Chin-Up (Weighted)
2
4-8 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
High Row
2
8-12 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Overhead Extension (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Chest Supported Row (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
8-12 reps
-
2B
Chin-Up (Weighted)
2
4-8 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
High Row
2
8-12 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Overhead Extension (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Chest Supported Row (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
8-12 reps
-
2B
Chin-Up (Weighted)
2
4-8 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
High Row
2
8-12 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Overhead Extension (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Chest Supported Row (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
8-12 reps
-
2B
Chin-Up (Weighted)
2
4-8 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
High Row
2
8-12 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Overhead Extension (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Chest Supported Row (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
8-12 reps
-
2B
Chin-Up (Weighted)
2
4-8 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
High Row
2
8-12 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Overhead Extension (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Chest Supported Row (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
8-12 reps
-
2B
Chin-Up (Weighted)
2
4-8 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
High Row
2
8-12 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Overhead Extension (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Chest Supported Row (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
8-12 reps
-
2B
Chin-Up (Weighted)
2
4-8 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
High Row
2
8-12 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Overhead Extension (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Chest Supported Row (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
8-12 reps
-
2B
Chin-Up (Weighted)
2
4-8 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
High Row
2
8-12 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Overhead Extension (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Chest Supported Row (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
8-12 reps
-
2B
Chin-Up (Weighted)
2
4-8 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
High Row
2
8-12 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Overhead Extension (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Chest Supported Row (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
8-12 reps
-
2B
Chin-Up (Weighted)
2
4-8 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
High Row
2
8-12 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Overhead Extension (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Chest Supported Row (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
8-12 reps
-
2B
Chin-Up (Weighted)
2
4-8 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
High Row
2
8-12 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Overhead Extension (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
6-8 reps
-
1B
Chest Supported Row (Machine)
2
6-8 reps
-
2A
Chest Fly (Machine)
2
8-12 reps
-
2B
Chin-Up (Weighted)
2
4-8 reps
-
3A
Lateral Raise (Dumbbell)
2
8-12 reps
-
3B
High Row
2
8-12 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Overhead Extension (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2A
Hyperextension
2
8-12 reps
-
2B
Leg Extension
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
8-12 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
4A
Shrug (Dumbbell)
2
15-20 reps
-
4B
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2A
Hyperextension
2
8-12 reps
-
2B
Leg Extension
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
8-12 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
4A
Shrug (Dumbbell)
2
15-20 reps
-
4B
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2A
Hyperextension
2
8-12 reps
-
2B
Leg Extension
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
8-12 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
4A
Shrug (Dumbbell)
2
15-20 reps
-
4B
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2A
Hyperextension
2
8-12 reps
-
2B
Leg Extension
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
8-12 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
4A
Shrug (Dumbbell)
2
15-20 reps
-
4B
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2A
Hyperextension
2
8-12 reps
-
2B
Leg Extension
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
8-12 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
4A
Shrug (Dumbbell)
2
15-20 reps
-
4B
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2A
Hyperextension
2
8-12 reps
-
2B
Leg Extension
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
8-12 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
4A
Shrug (Dumbbell)
2
15-20 reps
-
4B
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2A
Hyperextension
2
8-12 reps
-
2B
Leg Extension
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
8-12 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
4A
Shrug (Dumbbell)
2
15-20 reps
-
4B
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2A
Hyperextension
2
8-12 reps
-
2B
Leg Extension
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
8-12 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
4A
Shrug (Dumbbell)
2
15-20 reps
-
4B
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2A
Hyperextension
2
8-12 reps
-
2B
Leg Extension
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
8-12 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
4A
Shrug (Dumbbell)
2
15-20 reps
-
4B
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2A
Hyperextension
2
8-12 reps
-
2B
Leg Extension
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
8-12 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
4A
Shrug (Dumbbell)
2
15-20 reps
-
4B
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2A
Hyperextension
2
8-12 reps
-
2B
Leg Extension
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
8-12 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
4A
Shrug (Dumbbell)
2
15-20 reps
-
4B
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
-
2A
Hyperextension
2
8-12 reps
-
2B
Leg Extension
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
8-12 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
4A
Shrug (Dumbbell)
2
15-20 reps
-
4B
Abs Crunch (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
2
6-8 reps
-
1B
T-Bar Row
2
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
2
6-8 reps
-
1B
T-Bar Row
2
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
2
6-8 reps
-
1B
T-Bar Row
2
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
2
6-8 reps
-
1B
T-Bar Row
2
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
2
6-8 reps
-
1B
T-Bar Row
2
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
2
6-8 reps
-
1B
T-Bar Row
2
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
2
6-8 reps
-
1B
T-Bar Row
2
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
2
6-8 reps
-
1B
T-Bar Row
2
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
2
6-8 reps
-
1B
T-Bar Row
2
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
2
6-8 reps
-
1B
T-Bar Row
2
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
2
6-8 reps
-
1B
T-Bar Row
2
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
2
6-8 reps
-
1B
T-Bar Row
2
6-8 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
8-12 reps
-
3B
Pullover (Machine)
2
8-12 reps
-
4A
Tricep Pushdown (Cable)
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Wrist Curls
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Shrug (Barbell)
2
15-20 reps
-
3
Leg Press
2
6-8 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6A
Seated Calf Raise
2
15-20 reps
-
6B
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Shrug (Barbell)
2
15-20 reps
-
3
Leg Press
2
6-8 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6A
Seated Calf Raise
2
15-20 reps
-
6B
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Shrug (Barbell)
2
15-20 reps
-
3
Leg Press
2
6-8 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6A
Seated Calf Raise
2
15-20 reps
-
6B
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Shrug (Barbell)
2
15-20 reps
-
3
Leg Press
2
6-8 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6A
Seated Calf Raise
2
15-20 reps
-
6B
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Shrug (Barbell)
2
15-20 reps
-
3
Leg Press
2
6-8 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6A
Seated Calf Raise
2
15-20 reps
-
6B
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Shrug (Barbell)
2
15-20 reps
-
3
Leg Press
2
6-8 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6A
Seated Calf Raise
2
15-20 reps
-
6B
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Shrug (Barbell)
2
15-20 reps
-
3
Leg Press
2
6-8 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6A
Seated Calf Raise
2
15-20 reps
-
6B
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Shrug (Barbell)
2
15-20 reps
-
3
Leg Press
2
6-8 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6A
Seated Calf Raise
2
15-20 reps
-
6B
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Shrug (Barbell)
2
15-20 reps
-
3
Leg Press
2
6-8 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6A
Seated Calf Raise
2
15-20 reps
-
6B
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Shrug (Barbell)
2
15-20 reps
-
3
Leg Press
2
6-8 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6A
Seated Calf Raise
2
15-20 reps
-
6B
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Shrug (Barbell)
2
15-20 reps
-
3
Leg Press
2
6-8 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6A
Seated Calf Raise
2
15-20 reps
-
6B
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
-
2
Shrug (Barbell)
2
15-20 reps
-
3
Leg Press
2
6-8 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6A
Seated Calf Raise
2
15-20 reps
-
6B
Abs Crunch (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
6-8 reps
-
1B
Single Arm Row (Dumbbell)
2
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Dip (Weighted)
2
6-8 reps
-
3B
Preacher Curl (Barbell)
2
8-12 reps
-
4A
Skull Crusher
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Wrist Curls
2
10-15 reps
-
5B
Oblique Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
6-8 reps
-
1B
Single Arm Row (Dumbbell)
2
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Dip (Weighted)
2
6-8 reps
-
3B
Preacher Curl (Barbell)
2
8-12 reps
-
4A
Skull Crusher
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Wrist Curls
2
10-15 reps
-
5B
Oblique Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
6-8 reps
-
1B
Single Arm Row (Dumbbell)
2
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Dip (Weighted)
2
6-8 reps
-
3B
Preacher Curl (Barbell)
2
8-12 reps
-
4A
Skull Crusher
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Wrist Curls
2
10-15 reps
-
5B
Oblique Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
6-8 reps
-
1B
Single Arm Row (Dumbbell)
2
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Dip (Weighted)
2
6-8 reps
-
3B
Preacher Curl (Barbell)
2
8-12 reps
-
4A
Skull Crusher
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Wrist Curls
2
10-15 reps
-
5B
Oblique Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
6-8 reps
-
1B
Single Arm Row (Dumbbell)
2
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Dip (Weighted)
2
6-8 reps
-
3B
Preacher Curl (Barbell)
2
8-12 reps
-
4A
Skull Crusher
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Wrist Curls
2
10-15 reps
-
5B
Oblique Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
6-8 reps
-
1B
Single Arm Row (Dumbbell)
2
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Dip (Weighted)
2
6-8 reps
-
3B
Preacher Curl (Barbell)
2
8-12 reps
-
4A
Skull Crusher
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Wrist Curls
2
10-15 reps
-
5B
Oblique Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
6-8 reps
-
1B
Single Arm Row (Dumbbell)
2
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Dip (Weighted)
2
6-8 reps
-
3B
Preacher Curl (Barbell)
2
8-12 reps
-
4A
Skull Crusher
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Wrist Curls
2
10-15 reps
-
5B
Oblique Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
6-8 reps
-
1B
Single Arm Row (Dumbbell)
2
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Dip (Weighted)
2
6-8 reps
-
3B
Preacher Curl (Barbell)
2
8-12 reps
-
4A
Skull Crusher
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Wrist Curls
2
10-15 reps
-
5B
Oblique Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
6-8 reps
-
1B
Single Arm Row (Dumbbell)
2
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Dip (Weighted)
2
6-8 reps
-
3B
Preacher Curl (Barbell)
2
8-12 reps
-
4A
Skull Crusher
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Wrist Curls
2
10-15 reps
-
5B
Oblique Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
6-8 reps
-
1B
Single Arm Row (Dumbbell)
2
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Dip (Weighted)
2
6-8 reps
-
3B
Preacher Curl (Barbell)
2
8-12 reps
-
4A
Skull Crusher
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Wrist Curls
2
10-15 reps
-
5B
Oblique Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
6-8 reps
-
1B
Single Arm Row (Dumbbell)
2
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Dip (Weighted)
2
6-8 reps
-
3B
Preacher Curl (Barbell)
2
8-12 reps
-
4A
Skull Crusher
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Wrist Curls
2
10-15 reps
-
5B
Oblique Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
6-8 reps
-
1B
Single Arm Row (Dumbbell)
2
6-8 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Dip (Weighted)
2
6-8 reps
-
3B
Preacher Curl (Barbell)
2
8-12 reps
-
4A
Skull Crusher
2
8-12 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5A
Wrist Curls
2
10-15 reps
-
5B
Oblique Crunch
2
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)2 Sets
6-8 Reps
-
1B
Chest Supported Row (Machine)2 Sets
6-8 Reps
-
2A
Chest Fly (Machine)2 Sets
8-12 Reps
-
2B
Chin-Up (Weighted)2 Sets
4-8 Reps
-
3A
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
-
3B
High Row2 Sets
8-12 Reps
-
4A
Bicep Curl (EZ Bar)2 Sets
8-12 Reps
-
4B
Overhead Extension (Dumbbell)2 Sets
8-12 Reps
-
5
Wrist Curls2 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)2 Sets
4-8 Reps
-
2A
Hyperextension2 Sets
8-12 Reps
-
2B
Leg Extension2 Sets
8-12 Reps
-
3A
Hip Adductor (Machine)2 Sets
8-12 Reps
-
3B
Standing Calf Raise2 Sets
15-20 Reps
-
4A
Shrug (Dumbbell)2 Sets
15-20 Reps
-
4B
Abs Crunch (Machine)2 Sets
10-15 Reps
-
Day 3
1A
Seated Overhead Press (Barbell)2 Sets
6-8 Reps
-
1B
T-Bar Row2 Sets
6-8 Reps
-
2A
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
-
2B
Lat Pulldown (Close Grip)2 Sets
8-12 Reps
-
3A
Lateral Raise (Cable)2 Sets
8-12 Reps
-
3B
Pullover (Machine)2 Sets
8-12 Reps
-
4A
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
4B
Incline Curl (Dumbbell)2 Sets
8-12 Reps
-
5
Wrist Curls2 Sets
10-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)2 Sets
6-8 Reps
-
2
Shrug (Barbell)2 Sets
15-20 Reps
-
3
Leg Press2 Sets
6-8 Reps
-
4
Lying Leg Curl2 Sets
8-12 Reps
-
5
Hip Abductor (Machine)2 Sets
8-12 Reps
-
6A
Seated Calf Raise2 Sets
15-20 Reps
-
6B
Abs Crunch (Machine)2 Sets
10-15 Reps
-
Day 5
1A
Bench Press (Close Grip)2 Sets
6-8 Reps
-
1B
Single Arm Row (Dumbbell)2 Sets
6-8 Reps
-
2A
Seated Shoulder Press (Dumbbell)2 Sets
6-8 Reps
-
2B
Hammer Curl2 Sets
6-8 Reps
-
3A
Dip (Weighted)2 Sets
6-8 Reps
-
3B
Preacher Curl (Barbell)2 Sets
8-12 Reps
-
4A
Skull Crusher2 Sets
8-12 Reps
-
4B
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
-
5A
Wrist Curls2 Sets
10-15 Reps
-
5B
Oblique Crunch2 Sets
10-15 Reps
-