Program Description
This is just my personal program to get bigger
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 03, 2024 09:07
- Last EditedMay 07, 2024 10:23
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
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
Squat (Barbell)
3
6-10 reps
1B
Neck Curl
3
15-20 reps
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Neck Extension
3
10-15 reps
4A
Back Extension (Weighted)
3
10-15 reps
4B
Farmer's Walk (Weighted)
1
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
1B
Hanging Leg Raise
3
10-15 reps
2A
Dumbbell Row
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Upright Row (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
1B
Hanging Leg Raise
3
10-15 reps
2A
Dumbbell Row
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Upright Row (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
1B
Hanging Leg Raise
3
10-15 reps
2A
Dumbbell Row
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Upright Row (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
1B
Hanging Leg Raise
3
10-15 reps
2A
Dumbbell Row
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Upright Row (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
1B
Hanging Leg Raise
3
10-15 reps
2A
Dumbbell Row
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Upright Row (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
1B
Hanging Leg Raise
3
10-15 reps
2A
Dumbbell Row
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Upright Row (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
1B
Hanging Leg Raise
3
10-15 reps
2A
Dumbbell Row
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Upright Row (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
1B
Hanging Leg Raise
3
10-15 reps
2A
Dumbbell Row
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Upright Row (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
1B
Hanging Leg Raise
3
10-15 reps
2A
Dumbbell Row
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Upright Row (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
1B
Hanging Leg Raise
3
10-15 reps
2A
Dumbbell Row
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Upright Row (Barbell)
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
1B
Hanging Leg Raise
3
10-15 reps
2A
Dumbbell Row
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Upright Row (Barbell)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
1B
Hanging Leg Raise
3
10-15 reps
2A
Dumbbell Row
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Upright Row (Barbell)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Rear Delt Fly (Dumbbell)
3
15-20 reps
2A
Overhead Press (Barbell)
4
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
3A
Chest Fly (Machine)
3
8-12 reps
3B
Katana Extension
3
8-12 reps
3C
Lateral Raise (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Rear Delt Fly (Dumbbell)
3
15-20 reps
2A
Overhead Press (Barbell)
4
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
3A
Chest Fly (Machine)
3
8-12 reps
3B
Katana Extension
3
8-12 reps
3C
Lateral Raise (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Rear Delt Fly (Dumbbell)
3
15-20 reps
2A
Overhead Press (Barbell)
4
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
3A
Chest Fly (Machine)
3
8-12 reps
3B
Katana Extension
3
8-12 reps
3C
Lateral Raise (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Rear Delt Fly (Dumbbell)
3
15-20 reps
2A
Overhead Press (Barbell)
4
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
3A
Chest Fly (Machine)
3
8-12 reps
3B
Katana Extension
3
8-12 reps
3C
Lateral Raise (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Rear Delt Fly (Dumbbell)
3
15-20 reps
2A
Overhead Press (Barbell)
4
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
3A
Chest Fly (Machine)
3
8-12 reps
3B
Katana Extension
3
8-12 reps
3C
Lateral Raise (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Rear Delt Fly (Dumbbell)
3
15-20 reps
2A
Overhead Press (Barbell)
4
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
3A
Chest Fly (Machine)
3
8-12 reps
3B
Katana Extension
3
8-12 reps
3C
Lateral Raise (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Rear Delt Fly (Dumbbell)
3
15-20 reps
2A
Overhead Press (Barbell)
4
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
3A
Chest Fly (Machine)
3
8-12 reps
3B
Katana Extension
3
8-12 reps
3C
Lateral Raise (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Rear Delt Fly (Dumbbell)
3
15-20 reps
2A
Overhead Press (Barbell)
4
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
3A
Chest Fly (Machine)
3
8-12 reps
3B
Katana Extension
3
8-12 reps
3C
Lateral Raise (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Rear Delt Fly (Dumbbell)
3
15-20 reps
2A
Overhead Press (Barbell)
4
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
3A
Chest Fly (Machine)
3
8-12 reps
3B
Katana Extension
3
8-12 reps
3C
Lateral Raise (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Rear Delt Fly (Dumbbell)
3
15-20 reps
2A
Overhead Press (Barbell)
4
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
3A
Chest Fly (Machine)
3
8-12 reps
3B
Katana Extension
3
8-12 reps
3C
Lateral Raise (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Rear Delt Fly (Dumbbell)
3
15-20 reps
2A
Overhead Press (Barbell)
4
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
3A
Chest Fly (Machine)
3
8-12 reps
3B
Katana Extension
3
8-12 reps
3C
Lateral Raise (Cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Rear Delt Fly (Dumbbell)
3
15-20 reps
2A
Overhead Press (Barbell)
4
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
3A
Chest Fly (Machine)
3
8-12 reps
3B
Katana Extension
3
8-12 reps
3C
Lateral Raise (Cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Curl
3
15-20 reps
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Neck Extension
3
10-15 reps
4A
Back Extension (Weighted)
3
10-15 reps
4B
Farmer's Walk (Weighted)
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Curl
3
15-20 reps
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Neck Extension
3
10-15 reps
4A
Back Extension (Weighted)
3
10-15 reps
4B
Farmer's Walk (Weighted)
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Curl
3
15-20 reps
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Neck Extension
3
10-15 reps
4A
Back Extension (Weighted)
3
10-15 reps
4B
Farmer's Walk (Weighted)
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Curl
3
15-20 reps
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Neck Extension
3
10-15 reps
4A
Back Extension (Weighted)
3
10-15 reps
4B
Farmer's Walk (Weighted)
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Curl
3
15-20 reps
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Neck Extension
3
10-15 reps
4A
Back Extension (Weighted)
3
10-15 reps
4B
Farmer's Walk (Weighted)
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Curl
3
15-20 reps
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Neck Extension
3
10-15 reps
4A
Back Extension (Weighted)
3
10-15 reps
4B
Farmer's Walk (Weighted)
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Curl
3
15-20 reps
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Neck Extension
3
10-15 reps
4A
Back Extension (Weighted)
3
10-15 reps
4B
Farmer's Walk (Weighted)
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Curl
3
15-20 reps
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Neck Extension
3
10-15 reps
4A
Back Extension (Weighted)
3
10-15 reps
4B
Farmer's Walk (Weighted)
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Curl
3
15-20 reps
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Neck Extension
3
10-15 reps
4A
Back Extension (Weighted)
3
10-15 reps
4B
Farmer's Walk (Weighted)
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Curl
3
15-20 reps
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Neck Extension
3
10-15 reps
4A
Back Extension (Weighted)
3
10-15 reps
4B
Farmer's Walk (Weighted)
1
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Curl
3
15-20 reps
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Neck Extension
3
10-15 reps
4A
Back Extension (Weighted)
3
10-15 reps
4B
Farmer's Walk (Weighted)
1
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
3
6-12 reps
1B
Bicep Curl (EZ Bar)
3
6-12 reps
2A
Incline Curl (Dumbbell)
3
8-12 reps
2B
Single Arm Overhead Tricep Extension
3
8-12 reps
3A
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
3B
Dead Hang
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
3
6-12 reps
1B
Bicep Curl (EZ Bar)
3
6-12 reps
2A
Incline Curl (Dumbbell)
3
8-12 reps
2B
Single Arm Overhead Tricep Extension
3
8-12 reps
3A
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
3B
Dead Hang
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
3
6-12 reps
1B
Bicep Curl (EZ Bar)
3
6-12 reps
2A
Incline Curl (Dumbbell)
3
8-12 reps
2B
Single Arm Overhead Tricep Extension
3
8-12 reps
3A
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
3B
Dead Hang
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
3
6-12 reps
1B
Bicep Curl (EZ Bar)
3
6-12 reps
2A
Incline Curl (Dumbbell)
3
8-12 reps
2B
Single Arm Overhead Tricep Extension
3
8-12 reps
3A
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
3B
Dead Hang
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
3
6-12 reps
1B
Bicep Curl (EZ Bar)
3
6-12 reps
2A
Incline Curl (Dumbbell)
3
8-12 reps
2B
Single Arm Overhead Tricep Extension
3
8-12 reps
3A
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
3B
Dead Hang
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
3
6-12 reps
1B
Bicep Curl (EZ Bar)
3
6-12 reps
2A
Incline Curl (Dumbbell)
3
8-12 reps
2B
Single Arm Overhead Tricep Extension
3
8-12 reps
3A
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
3B
Dead Hang
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
3
6-12 reps
1B
Bicep Curl (EZ Bar)
3
6-12 reps
2A
Incline Curl (Dumbbell)
3
8-12 reps
2B
Single Arm Overhead Tricep Extension
3
8-12 reps
3A
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
3B
Dead Hang
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
3
6-12 reps
1B
Bicep Curl (EZ Bar)
3
6-12 reps
2A
Incline Curl (Dumbbell)
3
8-12 reps
2B
Single Arm Overhead Tricep Extension
3
8-12 reps
3A
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
3B
Dead Hang
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
3
6-12 reps
1B
Bicep Curl (EZ Bar)
3
6-12 reps
2A
Incline Curl (Dumbbell)
3
8-12 reps
2B
Single Arm Overhead Tricep Extension
3
8-12 reps
3A
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
3B
Dead Hang
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
3
6-12 reps
1B
Bicep Curl (EZ Bar)
3
6-12 reps
2A
Incline Curl (Dumbbell)
3
8-12 reps
2B
Single Arm Overhead Tricep Extension
3
8-12 reps
3A
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
3B
Dead Hang
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
3
6-12 reps
1B
Bicep Curl (EZ Bar)
3
6-12 reps
2A
Incline Curl (Dumbbell)
3
8-12 reps
2B
Single Arm Overhead Tricep Extension
3
8-12 reps
3A
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
3B
Dead Hang
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
3
6-12 reps
1B
Bicep Curl (EZ Bar)
3
6-12 reps
2A
Incline Curl (Dumbbell)
3
8-12 reps
2B
Single Arm Overhead Tricep Extension
3
8-12 reps
3A
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
3B
Dead Hang
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Side Bend (Dumbbell)
3
10-15 reps
3A
Squat (Smith Machine)
3
8-12 reps
3B
Lateral Raise (Dumbbell)
3
8-12 reps
4A
Standing Calf Raise
3
8-12 reps
4B
Plank
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Side Bend (Dumbbell)
3
10-15 reps
3A
Squat (Smith Machine)
3
8-12 reps
3B
Lateral Raise (Dumbbell)
3
8-12 reps
4A
Standing Calf Raise
3
8-12 reps
4B
Plank
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Side Bend (Dumbbell)
3
10-15 reps
3A
Squat (Smith Machine)
3
8-12 reps
3B
Lateral Raise (Dumbbell)
3
8-12 reps
4A
Standing Calf Raise
3
8-12 reps
4B
Plank
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Side Bend (Dumbbell)
3
10-15 reps
3A
Squat (Smith Machine)
3
8-12 reps
3B
Lateral Raise (Dumbbell)
3
8-12 reps
4A
Standing Calf Raise
3
8-12 reps
4B
Plank
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Side Bend (Dumbbell)
3
10-15 reps
3A
Squat (Smith Machine)
3
8-12 reps
3B
Lateral Raise (Dumbbell)
3
8-12 reps
4A
Standing Calf Raise
3
8-12 reps
4B
Plank
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Side Bend (Dumbbell)
3
10-15 reps
3A
Squat (Smith Machine)
3
8-12 reps
3B
Lateral Raise (Dumbbell)
3
8-12 reps
4A
Standing Calf Raise
3
8-12 reps
4B
Plank
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Side Bend (Dumbbell)
3
10-15 reps
3A
Squat (Smith Machine)
3
8-12 reps
3B
Lateral Raise (Dumbbell)
3
8-12 reps
4A
Standing Calf Raise
3
8-12 reps
4B
Plank
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Side Bend (Dumbbell)
3
10-15 reps
3A
Squat (Smith Machine)
3
8-12 reps
3B
Lateral Raise (Dumbbell)
3
8-12 reps
4A
Standing Calf Raise
3
8-12 reps
4B
Plank
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Side Bend (Dumbbell)
3
10-15 reps
3A
Squat (Smith Machine)
3
8-12 reps
3B
Lateral Raise (Dumbbell)
3
8-12 reps
4A
Standing Calf Raise
3
8-12 reps
4B
Plank
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Side Bend (Dumbbell)
3
10-15 reps
3A
Squat (Smith Machine)
3
8-12 reps
3B
Lateral Raise (Dumbbell)
3
8-12 reps
4A
Standing Calf Raise
3
8-12 reps
4B
Plank
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Side Bend (Dumbbell)
3
10-15 reps
3A
Squat (Smith Machine)
3
8-12 reps
3B
Lateral Raise (Dumbbell)
3
8-12 reps
4A
Standing Calf Raise
3
8-12 reps
4B
Plank
3
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Side Bend (Dumbbell)
3
10-15 reps
3A
Squat (Smith Machine)
3
8-12 reps
3B
Lateral Raise (Dumbbell)
3
8-12 reps
4A
Standing Calf Raise
3
8-12 reps
4B
Plank
3
2 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Curl
3
15-20 reps
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
Standing Calf Raise
3
10-15 reps
3B
Neck Extension
3
10-15 reps
4A
Back Extension (Weighted)
3
10-15 reps
4B
Farmer's Walk (Weighted)
1
1 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
1B
Hanging Leg Raise
3
10-15 reps
2A
Dumbbell Row
3
8-12 reps
2B
Neck Curl
3
10-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Upright Row (Barbell)
3
10-12 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
1B
Rear Delt Fly (Dumbbell)
3
15-20 reps
2A
Overhead Press (Barbell)
4
6-10 reps
2B
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
3A
Chest Fly (Machine)
3
8-12 reps
3B
Katana Extension
3
8-12 reps
3C
Lateral Raise (Cable)
3
8-12 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
3
6-12 reps
1B
Bicep Curl (EZ Bar)
3
6-12 reps
2A
Incline Curl (Dumbbell)
3
8-12 reps
2B
Single Arm Overhead Tricep Extension
3
8-12 reps
3A
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
3B
Dead Hang
3
AMRAP
Day 10
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
2A
Romanian Deadlift (Barbell)
3
8-12 reps
2B
Side Bend (Dumbbell)
3
10-15 reps
3A
Squat (Smith Machine)
3
8-12 reps
3B
Lateral Raise (Dumbbell)
3
8-12 reps
4A
Standing Calf Raise
3
8-12 reps
4B
Plank
3
2 mins
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)3 Sets
6-10 Reps
1B
Neck Curl3 Sets
15-20 Reps
2A
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)3 Sets
10-15 Reps
3A
Standing Calf Raise3 Sets
10-15 Reps
3B
Neck Extension3 Sets
10-15 Reps
4A
Back Extension (Weighted)3 Sets
10-15 Reps
4B
Farmer's Walk (Weighted)1 Set
1 mins
Day 2
1A
Pull-Up (Weighted)3 Sets
6-10 Reps
1B
Hanging Leg Raise3 Sets
10-15 Reps
2A
Dumbbell Row3 Sets
8-12 Reps
2B
Neck Curl3 Sets
10-15 Reps
3A
Preacher Curl (Barbell)3 Sets
6-10 Reps
3B
Upright Row (Barbell)3 Sets
10-12 Reps
Day 3
1A
Bench Press (Barbell)3 Sets
6-10 Reps
1B
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
2A
Overhead Press (Barbell)4 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)4 Sets
8-12 Reps
3A
Chest Fly (Machine)3 Sets
8-12 Reps
3B
Katana Extension3 Sets
8-12 Reps
3C
Lateral Raise (Cable)3 Sets
8-12 Reps
Day 4
1A
Skull Crusher3 Sets
6-12 Reps
1B
Bicep Curl (EZ Bar)3 Sets
6-12 Reps
2A
Incline Curl (Dumbbell)3 Sets
8-12 Reps
2B
Single Arm Overhead Tricep Extension3 Sets
8-12 Reps
3A
Reverse Bicep Curl (Dumbbell)3 Sets
10-15 Reps
3B
Dead Hang3 Sets
AMRAP
Day 5
1
Deadlift (Barbell)1 Set
3-5 Reps
2A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
2B
Side Bend (Dumbbell)3 Sets
10-15 Reps
3A
Squat (Smith Machine)3 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
4A
Standing Calf Raise3 Sets
8-12 Reps
4B
Plank3 Sets
2 mins