Program Description
Strength and volume
Program Overview
- LevelAdvanced, Intermediate, Novice
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 16, 2024 07:15
- Last EditedJun 23, 2024 04:34
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Lat Pulldown
3
10 reps
3
Chest Supported Row (Machine)
3
10 reps
4
Pullover (Dumbbell)
3
10 reps
5
Face Pull
3
15 reps
6
Bicep Curl (EZ Bar)
4
12 reps
7
Bicep Curl (Dumbbell)
4
15 reps
8
Abs Crunch (Bodyweight)
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Lunge (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Sit Up
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Dip (Bodyweight)
3
15 reps
4
Chest Fly (Cable)
3
15 reps
5
Skull Crusher
4
12 reps
6
Tricep Extension (Cable)
4
15 reps
7
Abs Crunch (Bodyweight)
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Clean and Press
3
10 reps
3
Lateral Raise (Dumbbell)
3
15 reps
4
Shrug (Dumbbell)
3
12 reps
5
Upright Row (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
7
Wrist Curls
3
15 reps
8
Reverse Wrist Curl (Dumbbell)
3
15 reps
9
Abs Crunch (Bodyweight)
4
20 reps
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)5 Sets
5 Reps
2
Lat Pulldown3 Sets
10 Reps
3
Chest Supported Row (Machine)3 Sets
10 Reps
4
Pullover (Dumbbell)3 Sets
10 Reps
5
Face Pull3 Sets
15 Reps
6
Bicep Curl (EZ Bar)4 Sets
12 Reps
7
Bicep Curl (Dumbbell)4 Sets
15 Reps
8
Abs Crunch (Bodyweight)4 Sets
20 Reps
Day 2
1
Bench Press (Barbell)5 Sets
5 Reps
2
Incline Bench Press (Barbell)3 Sets
10 Reps
3
Dip (Bodyweight)3 Sets
15 Reps
4
Chest Fly (Cable)3 Sets
15 Reps
5
Skull Crusher4 Sets
12 Reps
6
Tricep Extension (Cable)4 Sets
15 Reps
7
Abs Crunch (Bodyweight)4 Sets
20 Reps
Day 5
1
Deadlift (Barbell)5 Sets
5 Reps
2
Lat Pulldown3 Sets
10 Reps
3
Chest Supported Row (Machine)3 Sets
10 Reps
4
Pullover (Dumbbell)3 Sets
10 Reps
5
Face Pull3 Sets
15 Reps
6
Bicep Curl (EZ Bar)4 Sets
12 Reps
7
Bicep Curl (Dumbbell)4 Sets
15 Reps
8
Abs Crunch (Bodyweight)4 Sets
20 Reps
Day 6
1
Bench Press (Barbell)5 Sets
5 Reps
2
Incline Bench Press (Barbell)3 Sets
10 Reps
3
Dip (Bodyweight)3 Sets
15 Reps
4
Chest Fly (Cable)3 Sets
15 Reps
5
Skull Crusher4 Sets
12 Reps
6
Tricep Extension (Cable)4 Sets
15 Reps
7
Abs Crunch (Bodyweight)4 Sets
20 Reps
Day 3
1
Squat (Barbell)5 Sets
5 Reps
2
Lunge (Dumbbell)3 Sets
10 Reps
3
Lying Leg Curl3 Sets
12 Reps
4
Leg Extension3 Sets
12 Reps
5
Seated Calf Raise4 Sets
12 Reps
6
Sit Up4 Sets
20 Reps
Day 4
1
Overhead Press (Barbell)5 Sets
5 Reps
2
Clean and Press3 Sets
10 Reps
3
Lateral Raise (Dumbbell)3 Sets
15 Reps
4
Shrug (Dumbbell)3 Sets
12 Reps
5
Upright Row (Dumbbell)3 Sets
15 Reps
6
Rear Delt Fly (Machine)3 Sets
15 Reps
7
Wrist Curls3 Sets
15 Reps
8
Reverse Wrist Curl (Dumbbell)3 Sets
15 Reps
9
Abs Crunch (Bodyweight)4 Sets
20 Reps