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BoostcampPNG

Mass Monster PPL

by Pascal
15 athletes joined

Program Description

A Pull / Push / Legs program designed to pack on loads of mass.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 09, 2024 10:52
  • Last Edited
    Sep 01, 2024 05:32
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2A
Lat Pulldown (Close Grip)
3
8-12 reps
2B
Upright Row (Cable)
3
10-15 reps
3A
Pullover (Machine)
4
12-15 reps
3B
Bicep Curl (Dumbbell)
4
8-12 reps
4A
Neck Curl
3
15-20 reps
4B
Hammer Preacher Curl
3
10-15 reps
5
Abs Crunch (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2A
Lat Pulldown (Close Grip)
3
8-12 reps
2B
Upright Row (Cable)
3
10-15 reps
3A
Pullover (Machine)
4
12-15 reps
3B
Bicep Curl (Dumbbell)
4
8-12 reps
4A
Neck Curl
3
15-20 reps
4B
Hammer Preacher Curl
3
10-15 reps
5
Abs Crunch (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2A
Lat Pulldown (Close Grip)
3
8-12 reps
2B
Upright Row (Cable)
3
10-15 reps
3A
Pullover (Machine)
4
12-15 reps
3B
Bicep Curl (Dumbbell)
4
8-12 reps
4A
Neck Curl
3
15-20 reps
4B
Hammer Preacher Curl
3
10-15 reps
5
Abs Crunch (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2A
Lat Pulldown (Close Grip)
3
8-12 reps
2B
Upright Row (Cable)
3
10-15 reps
3A
Pullover (Machine)
4
12-15 reps
3B
Bicep Curl (Dumbbell)
4
8-12 reps
4A
Neck Curl
3
15-20 reps
4B
Hammer Preacher Curl
3
10-15 reps
5
Abs Crunch (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2A
Lat Pulldown (Close Grip)
3
8-12 reps
2B
Upright Row (Cable)
3
10-15 reps
3A
Pullover (Machine)
4
12-15 reps
3B
Bicep Curl (Dumbbell)
4
8-12 reps
4A
Neck Curl
3
15-20 reps
4B
Hammer Preacher Curl
3
10-15 reps
5
Abs Crunch (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2A
Lat Pulldown (Close Grip)
3
8-12 reps
2B
Upright Row (Cable)
3
10-15 reps
3A
Pullover (Machine)
4
12-15 reps
3B
Bicep Curl (Dumbbell)
4
8-12 reps
4A
Neck Curl
3
15-20 reps
4B
Hammer Preacher Curl
3
10-15 reps
5
Abs Crunch (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2A
Lat Pulldown (Close Grip)
3
8-12 reps
2B
Upright Row (Cable)
3
10-15 reps
3A
Pullover (Machine)
4
12-15 reps
3B
Bicep Curl (Dumbbell)
4
8-12 reps
4A
Neck Curl
3
15-20 reps
4B
Hammer Preacher Curl
3
10-15 reps
5
Abs Crunch (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2A
Lat Pulldown (Close Grip)
3
8-12 reps
2B
Upright Row (Cable)
3
10-15 reps
3A
Pullover (Machine)
4
12-15 reps
3B
Bicep Curl (Dumbbell)
4
8-12 reps
4A
Neck Curl
3
15-20 reps
4B
Hammer Preacher Curl
3
10-15 reps
5
Abs Crunch (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2A
Lat Pulldown (Close Grip)
3
8-12 reps
2B
Upright Row (Cable)
3
10-15 reps
3A
Pullover (Machine)
4
12-15 reps
3B
Bicep Curl (Dumbbell)
4
8-12 reps
4A
Neck Curl
3
15-20 reps
4B
Hammer Preacher Curl
3
10-15 reps
5
Abs Crunch (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2A
Lat Pulldown (Close Grip)
3
8-12 reps
2B
Upright Row (Cable)
3
10-15 reps
3A
Pullover (Machine)
4
12-15 reps
3B
Bicep Curl (Dumbbell)
4
8-12 reps
4A
Neck Curl
3
15-20 reps
4B
Hammer Preacher Curl
3
10-15 reps
5
Abs Crunch (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2A
Lat Pulldown (Close Grip)
3
8-12 reps
2B
Upright Row (Cable)
3
10-15 reps
3A
Pullover (Machine)
4
12-15 reps
3B
Bicep Curl (Dumbbell)
4
8-12 reps
4A
Neck Curl
3
15-20 reps
4B
Hammer Preacher Curl
3
10-15 reps
5
Abs Crunch (Machine)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
2A
Lat Pulldown (Close Grip)
3
8-12 reps
2B
Upright Row (Cable)
3
10-15 reps
3A
Pullover (Machine)
4
12-15 reps
3B
Bicep Curl (Dumbbell)
4
8-12 reps
4A
Neck Curl
3
15-20 reps
4B
Hammer Preacher Curl
3
10-15 reps
5
Abs Crunch (Machine)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Reverse Pec Deck
3
10-15 reps
2A
Shoulder Press (Machine)
4
8-12 reps
2B
Pec Deck (Machine)
4
10-15 reps
3A
Lateral Raise (Dumbbell)
4
12-15 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
4A
Shrug (Dumbbell)
3
10-15 reps
4B
Lying Decline Tricep Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Reverse Pec Deck
3
10-15 reps
2A
Shoulder Press (Machine)
4
8-12 reps
2B
Pec Deck (Machine)
4
10-15 reps
3A
Lateral Raise (Dumbbell)
4
12-15 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
4A
Shrug (Dumbbell)
3
10-15 reps
4B
Lying Decline Tricep Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Reverse Pec Deck
3
10-15 reps
2A
Shoulder Press (Machine)
4
8-12 reps
2B
Pec Deck (Machine)
4
10-15 reps
3A
Lateral Raise (Dumbbell)
4
12-15 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
4A
Shrug (Dumbbell)
3
10-15 reps
4B
Lying Decline Tricep Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Reverse Pec Deck
3
10-15 reps
2A
Shoulder Press (Machine)
4
8-12 reps
2B
Pec Deck (Machine)
4
10-15 reps
3A
Lateral Raise (Dumbbell)
4
12-15 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
4A
Shrug (Dumbbell)
3
10-15 reps
4B
Lying Decline Tricep Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Reverse Pec Deck
3
10-15 reps
2A
Shoulder Press (Machine)
4
8-12 reps
2B
Pec Deck (Machine)
4
10-15 reps
3A
Lateral Raise (Dumbbell)
4
12-15 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
4A
Shrug (Dumbbell)
3
10-15 reps
4B
Lying Decline Tricep Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Reverse Pec Deck
3
10-15 reps
2A
Shoulder Press (Machine)
4
8-12 reps
2B
Pec Deck (Machine)
4
10-15 reps
3A
Lateral Raise (Dumbbell)
4
12-15 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
4A
Shrug (Dumbbell)
3
10-15 reps
4B
Lying Decline Tricep Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Reverse Pec Deck
3
10-15 reps
2A
Shoulder Press (Machine)
4
8-12 reps
2B
Pec Deck (Machine)
4
10-15 reps
3A
Lateral Raise (Dumbbell)
4
12-15 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
4A
Shrug (Dumbbell)
3
10-15 reps
4B
Lying Decline Tricep Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Reverse Pec Deck
3
10-15 reps
2A
Shoulder Press (Machine)
4
8-12 reps
2B
Pec Deck (Machine)
4
10-15 reps
3A
Lateral Raise (Dumbbell)
4
12-15 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
4A
Shrug (Dumbbell)
3
10-15 reps
4B
Lying Decline Tricep Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Reverse Pec Deck
3
10-15 reps
2A
Shoulder Press (Machine)
4
8-12 reps
2B
Pec Deck (Machine)
4
10-15 reps
3A
Lateral Raise (Dumbbell)
4
12-15 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
4A
Shrug (Dumbbell)
3
10-15 reps
4B
Lying Decline Tricep Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Reverse Pec Deck
3
10-15 reps
2A
Shoulder Press (Machine)
4
8-12 reps
2B
Pec Deck (Machine)
4
10-15 reps
3A
Lateral Raise (Dumbbell)
4
12-15 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
4A
Shrug (Dumbbell)
3
10-15 reps
4B
Lying Decline Tricep Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Reverse Pec Deck
3
10-15 reps
2A
Shoulder Press (Machine)
4
8-12 reps
2B
Pec Deck (Machine)
4
10-15 reps
3A
Lateral Raise (Dumbbell)
4
12-15 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
4A
Shrug (Dumbbell)
3
10-15 reps
4B
Lying Decline Tricep Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Reverse Pec Deck
3
10-15 reps
2A
Shoulder Press (Machine)
4
8-12 reps
2B
Pec Deck (Machine)
4
10-15 reps
3A
Lateral Raise (Dumbbell)
4
12-15 reps
3B
Tricep Pushdown (Cable)
4
8-12 reps
4A
Shrug (Dumbbell)
3
10-15 reps
4B
Lying Decline Tricep Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Leg Extension
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Leg Raise (Captain's Chair)
4
AMRAP
5
Neck Extension
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Leg Extension
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Leg Raise (Captain's Chair)
4
AMRAP
5
Neck Extension
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Leg Extension
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Leg Raise (Captain's Chair)
4
AMRAP
5
Neck Extension
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Leg Extension
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Leg Raise (Captain's Chair)
4
AMRAP
5
Neck Extension
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Leg Extension
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Leg Raise (Captain's Chair)
4
AMRAP
5
Neck Extension
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Leg Extension
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Leg Raise (Captain's Chair)
4
AMRAP
5
Neck Extension
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Leg Extension
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Leg Raise (Captain's Chair)
4
AMRAP
5
Neck Extension
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Leg Extension
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Leg Raise (Captain's Chair)
4
AMRAP
5
Neck Extension
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Leg Extension
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Leg Raise (Captain's Chair)
4
AMRAP
5
Neck Extension
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Leg Extension
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Leg Raise (Captain's Chair)
4
AMRAP
5
Neck Extension
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Leg Extension
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Leg Raise (Captain's Chair)
4
AMRAP
5
Neck Extension
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
2
Single Leg Press
2
10-15 reps
3A
Hyperextension
3
15-20 reps
3B
Leg Extension
3
10-15 reps
4A
Standing Calf Raise
4
15-20 reps
4B
Leg Raise (Captain's Chair)
4
AMRAP
5
Neck Extension
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Face Pull
3
10-15 reps
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
2B
Incline Curl (Dumbbell)
3
8-12 reps
3A
Kroc Row
4
6-12 reps
3B
Hammer Curl
4
6-12 reps
4A
Incline Shrug (Dumbbell)
3
8-12 reps
4B
Wrist Curls
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Face Pull
3
10-15 reps
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
2B
Incline Curl (Dumbbell)
3
8-12 reps
3A
Kroc Row
4
6-12 reps
3B
Hammer Curl
4
6-12 reps
4A
Incline Shrug (Dumbbell)
3
8-12 reps
4B
Wrist Curls
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Face Pull
3
10-15 reps
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
2B
Incline Curl (Dumbbell)
3
8-12 reps
3A
Kroc Row
4
6-12 reps
3B
Hammer Curl
4
6-12 reps
4A
Incline Shrug (Dumbbell)
3
8-12 reps
4B
Wrist Curls
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Face Pull
3
10-15 reps
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
2B
Incline Curl (Dumbbell)
3
8-12 reps
3A
Kroc Row
4
6-12 reps
3B
Hammer Curl
4
6-12 reps
4A
Incline Shrug (Dumbbell)
3
8-12 reps
4B
Wrist Curls
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Face Pull
3
10-15 reps
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
2B
Incline Curl (Dumbbell)
3
8-12 reps
3A
Kroc Row
4
6-12 reps
3B
Hammer Curl
4
6-12 reps
4A
Incline Shrug (Dumbbell)
3
8-12 reps
4B
Wrist Curls
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Face Pull
3
10-15 reps
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
2B
Incline Curl (Dumbbell)
3
8-12 reps
3A
Kroc Row
4
6-12 reps
3B
Hammer Curl
4
6-12 reps
4A
Incline Shrug (Dumbbell)
3
8-12 reps
4B
Wrist Curls
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Face Pull
3
10-15 reps
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
2B
Incline Curl (Dumbbell)
3
8-12 reps
3A
Kroc Row
4
6-12 reps
3B
Hammer Curl
4
6-12 reps
4A
Incline Shrug (Dumbbell)
3
8-12 reps
4B
Wrist Curls
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Face Pull
3
10-15 reps
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
2B
Incline Curl (Dumbbell)
3
8-12 reps
3A
Kroc Row
4
6-12 reps
3B
Hammer Curl
4
6-12 reps
4A
Incline Shrug (Dumbbell)
3
8-12 reps
4B
Wrist Curls
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Face Pull
3
10-15 reps
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
2B
Incline Curl (Dumbbell)
3
8-12 reps
3A
Kroc Row
4
6-12 reps
3B
Hammer Curl
4
6-12 reps
4A
Incline Shrug (Dumbbell)
3
8-12 reps
4B
Wrist Curls
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Face Pull
3
10-15 reps
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
2B
Incline Curl (Dumbbell)
3
8-12 reps
3A
Kroc Row
4
6-12 reps
3B
Hammer Curl
4
6-12 reps
4A
Incline Shrug (Dumbbell)
3
8-12 reps
4B
Wrist Curls
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Face Pull
3
10-15 reps
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
2B
Incline Curl (Dumbbell)
3
8-12 reps
3A
Kroc Row
4
6-12 reps
3B
Hammer Curl
4
6-12 reps
4A
Incline Shrug (Dumbbell)
3
8-12 reps
4B
Wrist Curls
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
1B
Face Pull
3
10-15 reps
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
2B
Incline Curl (Dumbbell)
3
8-12 reps
3A
Kroc Row
4
6-12 reps
3B
Hammer Curl
4
6-12 reps
4A
Incline Shrug (Dumbbell)
3
8-12 reps
4B
Wrist Curls
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Decline Crunch (Weighted)
3
AMRAP
2A
Bench Press (Dumbbell)
3
8-12 reps
2B
Neck Curl
3
15-20 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4A
Powell Raise
3
10-15 reps
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
5
French Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Decline Crunch (Weighted)
3
AMRAP
2A
Bench Press (Dumbbell)
3
8-12 reps
2B
Neck Curl
3
15-20 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4A
Powell Raise
3
10-15 reps
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
5
French Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Decline Crunch (Weighted)
3
AMRAP
2A
Bench Press (Dumbbell)
3
8-12 reps
2B
Neck Curl
3
15-20 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4A
Powell Raise
3
10-15 reps
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
5
French Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Decline Crunch (Weighted)
3
AMRAP
2A
Bench Press (Dumbbell)
3
8-12 reps
2B
Neck Curl
3
15-20 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4A
Powell Raise
3
10-15 reps
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
5
French Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Decline Crunch (Weighted)
3
AMRAP
2A
Bench Press (Dumbbell)
3
8-12 reps
2B
Neck Curl
3
15-20 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4A
Powell Raise
3
10-15 reps
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
5
French Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Decline Crunch (Weighted)
3
AMRAP
2A
Bench Press (Dumbbell)
3
8-12 reps
2B
Neck Curl
3
15-20 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4A
Powell Raise
3
10-15 reps
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
5
French Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Decline Crunch (Weighted)
3
AMRAP
2A
Bench Press (Dumbbell)
3
8-12 reps
2B
Neck Curl
3
15-20 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4A
Powell Raise
3
10-15 reps
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
5
French Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Decline Crunch (Weighted)
3
AMRAP
2A
Bench Press (Dumbbell)
3
8-12 reps
2B
Neck Curl
3
15-20 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4A
Powell Raise
3
10-15 reps
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
5
French Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Decline Crunch (Weighted)
3
AMRAP
2A
Bench Press (Dumbbell)
3
8-12 reps
2B
Neck Curl
3
15-20 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4A
Powell Raise
3
10-15 reps
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
5
French Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Decline Crunch (Weighted)
3
AMRAP
2A
Bench Press (Dumbbell)
3
8-12 reps
2B
Neck Curl
3
15-20 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4A
Powell Raise
3
10-15 reps
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
5
French Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Decline Crunch (Weighted)
3
AMRAP
2A
Bench Press (Dumbbell)
3
8-12 reps
2B
Neck Curl
3
15-20 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4A
Powell Raise
3
10-15 reps
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
5
French Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Decline Crunch (Weighted)
3
AMRAP
2A
Bench Press (Dumbbell)
3
8-12 reps
2B
Neck Curl
3
15-20 reps
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4A
Powell Raise
3
10-15 reps
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
5
French Press
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Shrug (Barbell)
3
10-15 reps
4
Lying Leg Curl
3
10-15 reps
5A
Hip Adductor (Machine)
3
12-15 reps
5B
Seated Calf Raise
3
15-20 reps
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
6B
Wrist Roller Extensions
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Shrug (Barbell)
3
10-15 reps
4
Lying Leg Curl
3
10-15 reps
5A
Hip Adductor (Machine)
3
12-15 reps
5B
Seated Calf Raise
3
15-20 reps
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
6B
Wrist Roller Extensions
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Shrug (Barbell)
3
10-15 reps
4
Lying Leg Curl
3
10-15 reps
5A
Hip Adductor (Machine)
3
12-15 reps
5B
Seated Calf Raise
3
15-20 reps
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
6B
Wrist Roller Extensions
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Shrug (Barbell)
3
10-15 reps
4
Lying Leg Curl
3
10-15 reps
5A
Hip Adductor (Machine)
3
12-15 reps
5B
Seated Calf Raise
3
15-20 reps
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
6B
Wrist Roller Extensions
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Shrug (Barbell)
3
10-15 reps
4
Lying Leg Curl
3
10-15 reps
5A
Hip Adductor (Machine)
3
12-15 reps
5B
Seated Calf Raise
3
15-20 reps
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
6B
Wrist Roller Extensions
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Shrug (Barbell)
3
10-15 reps
4
Lying Leg Curl
3
10-15 reps
5A
Hip Adductor (Machine)
3
12-15 reps
5B
Seated Calf Raise
3
15-20 reps
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
6B
Wrist Roller Extensions
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Shrug (Barbell)
3
10-15 reps
4
Lying Leg Curl
3
10-15 reps
5A
Hip Adductor (Machine)
3
12-15 reps
5B
Seated Calf Raise
3
15-20 reps
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
6B
Wrist Roller Extensions
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Shrug (Barbell)
3
10-15 reps
4
Lying Leg Curl
3
10-15 reps
5A
Hip Adductor (Machine)
3
12-15 reps
5B
Seated Calf Raise
3
15-20 reps
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
6B
Wrist Roller Extensions
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Shrug (Barbell)
3
10-15 reps
4
Lying Leg Curl
3
10-15 reps
5A
Hip Adductor (Machine)
3
12-15 reps
5B
Seated Calf Raise
3
15-20 reps
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
6B
Wrist Roller Extensions
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Shrug (Barbell)
3
10-15 reps
4
Lying Leg Curl
3
10-15 reps
5A
Hip Adductor (Machine)
3
12-15 reps
5B
Seated Calf Raise
3
15-20 reps
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
6B
Wrist Roller Extensions
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Shrug (Barbell)
3
10-15 reps
4
Lying Leg Curl
3
10-15 reps
5A
Hip Adductor (Machine)
3
12-15 reps
5B
Seated Calf Raise
3
15-20 reps
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
6B
Wrist Roller Extensions
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Shrug (Barbell)
3
10-15 reps
4
Lying Leg Curl
3
10-15 reps
5A
Hip Adductor (Machine)
3
12-15 reps
5B
Seated Calf Raise
3
15-20 reps
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
6B
Wrist Roller Extensions
3
AMRAP
Week 1
1 / 12 Weeks
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Reverse Pec Deck
3 Sets
10-15 Reps
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
1B
Face Pull
3 Sets
10-15 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Kroc Row
4 Sets
6-12 Reps
3B
Hammer Curl
4 Sets
6-12 Reps
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
10-15 Reps
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Neck Curl
3 Sets
15-20 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4A
Powell Raise
3 Sets
10-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-12 Reps
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
2B
Upright Row (Cable)
3 Sets
10-15 Reps
3A
Pullover (Machine)
4 Sets
12-15 Reps
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
4A
Neck Curl
3 Sets
15-20 Reps
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
5B
Seated Calf Raise
3 Sets
15-20 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6B
Wrist Roller Extensions
3 Sets
AMRAP
Day 3
1
Hack Squat
3 Sets
6-10 Reps
2
Single Leg Press
2 Sets
10-15 Reps
3A
Hyperextension
3 Sets
15-20 Reps
3B
Leg Extension
3 Sets
10-15 Reps
4A
Standing Calf Raise
4 Sets
15-20 Reps
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
5
Neck Extension
3 Sets
15-20 Reps