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BoostcampPNG

My method is the

by Liam D.
2 athletes joined

Program Description

Yea

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics, Powerbuilding, Powerlifting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 12, 2024 03:18
  • Last Edited
    May 07, 2024 10:48
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BlogBannerPC
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
Pec Deck (Machine)
3
15 reps
RPE 9.5
2
Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 10
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
RPE 9.5
2
Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 10
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
RPE 9.5
2
Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 10
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
RPE 9.5
2
Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 10
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
RPE 9.5
2
Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 10
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
RPE 9.5
2
Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 10
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
RPE 9.5
2
Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 10
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
RPE 9.5
2
Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 10
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
RPE 9.5
2
Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 10
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
RPE 9.5
2
Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 10
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
RPE 9.5
2
Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 10
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
RPE 9.5
2
Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Push Up
4
15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 10
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Seated Row (Cable)
4
10 reps
4
Reverse Pec Deck
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Seated Row (Cable)
4
10 reps
4
Reverse Pec Deck
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Seated Row (Cable)
4
10 reps
4
Reverse Pec Deck
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Seated Row (Cable)
4
10 reps
4
Reverse Pec Deck
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Seated Row (Cable)
4
10 reps
4
Reverse Pec Deck
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Seated Row (Cable)
4
10 reps
4
Reverse Pec Deck
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Seated Row (Cable)
4
10 reps
4
Reverse Pec Deck
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Seated Row (Cable)
4
10 reps
4
Reverse Pec Deck
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Seated Row (Cable)
4
10 reps
4
Reverse Pec Deck
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Seated Row (Cable)
4
10 reps
4
Reverse Pec Deck
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Seated Row (Cable)
4
10 reps
4
Reverse Pec Deck
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Hammer Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Chest Supported Row (Machine)
3
10 reps
3
Seated Row (Cable)
4
10 reps
4
Reverse Pec Deck
3
12 reps
5
Incline Curl (Dumbbell)
3
12 reps
6
Hammer Curl
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Leg Extension
3
12 reps
3
Leg Press (45 Degrees)
3
8 reps
4
Hack Squat
4
10 reps
5
Bulgarian Split Squat (Barbell)
3
10 reps
6
Seated Calf Raise
4
20 reps
7
Leg Raise (Captain's Chair)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Leg Extension
3
12 reps
3
Leg Press (45 Degrees)
3
8 reps
4
Hack Squat
4
10 reps
5
Bulgarian Split Squat (Barbell)
3
10 reps
6
Seated Calf Raise
4
20 reps
7
Leg Raise (Captain's Chair)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Leg Extension
3
12 reps
3
Leg Press (45 Degrees)
3
8 reps
4
Hack Squat
4
10 reps
5
Bulgarian Split Squat (Barbell)
3
10 reps
6
Seated Calf Raise
4
20 reps
7
Leg Raise (Captain's Chair)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Leg Extension
3
12 reps
3
Leg Press (45 Degrees)
3
8 reps
4
Hack Squat
4
10 reps
5
Bulgarian Split Squat (Barbell)
3
10 reps
6
Seated Calf Raise
4
20 reps
7
Leg Raise (Captain's Chair)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Leg Extension
3
12 reps
3
Leg Press (45 Degrees)
3
8 reps
4
Hack Squat
4
10 reps
5
Bulgarian Split Squat (Barbell)
3
10 reps
6
Seated Calf Raise
4
20 reps
7
Leg Raise (Captain's Chair)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Leg Extension
3
12 reps
3
Leg Press (45 Degrees)
3
8 reps
4
Hack Squat
4
10 reps
5
Bulgarian Split Squat (Barbell)
3
10 reps
6
Seated Calf Raise
4
20 reps
7
Leg Raise (Captain's Chair)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Leg Extension
3
12 reps
3
Leg Press (45 Degrees)
3
8 reps
4
Hack Squat
4
10 reps
5
Bulgarian Split Squat (Barbell)
3
10 reps
6
Seated Calf Raise
4
20 reps
7
Leg Raise (Captain's Chair)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Leg Extension
3
12 reps
3
Leg Press (45 Degrees)
3
8 reps
4
Hack Squat
4
10 reps
5
Bulgarian Split Squat (Barbell)
3
10 reps
6
Seated Calf Raise
4
20 reps
7
Leg Raise (Captain's Chair)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Leg Extension
3
12 reps
3
Leg Press (45 Degrees)
3
8 reps
4
Hack Squat
4
10 reps
5
Bulgarian Split Squat (Barbell)
3
10 reps
6
Seated Calf Raise
4
20 reps
7
Leg Raise (Captain's Chair)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Leg Extension
3
12 reps
3
Leg Press (45 Degrees)
3
8 reps
4
Hack Squat
4
10 reps
5
Bulgarian Split Squat (Barbell)
3
10 reps
6
Seated Calf Raise
4
20 reps
7
Leg Raise (Captain's Chair)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Leg Extension
3
12 reps
3
Leg Press (45 Degrees)
3
8 reps
4
Hack Squat
4
10 reps
5
Bulgarian Split Squat (Barbell)
3
10 reps
6
Seated Calf Raise
4
20 reps
7
Leg Raise (Captain's Chair)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Leg Extension
3
12 reps
3
Leg Press (45 Degrees)
3
8 reps
4
Hack Squat
4
10 reps
5
Bulgarian Split Squat (Barbell)
3
10 reps
6
Seated Calf Raise
4
20 reps
7
Leg Raise (Captain's Chair)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Bench Press (Smith Machine)
3
10 reps
3
Chest Fly (Cable)
4
15 reps
4
Bent Over Row (Barbell)
3
10 reps
5
Lat Pulldown
3
12 reps
6
Single Arm High Row (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Bench Press (Smith Machine)
3
10 reps
3
Chest Fly (Cable)
4
15 reps
4
Bent Over Row (Barbell)
3
10 reps
5
Lat Pulldown
3
12 reps
6
Single Arm High Row (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Bench Press (Smith Machine)
3
10 reps
3
Chest Fly (Cable)
4
15 reps
4
Bent Over Row (Barbell)
3
10 reps
5
Lat Pulldown
3
12 reps
6
Single Arm High Row (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Bench Press (Smith Machine)
3
10 reps
3
Chest Fly (Cable)
4
15 reps
4
Bent Over Row (Barbell)
3
10 reps
5
Lat Pulldown
3
12 reps
6
Single Arm High Row (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Bench Press (Smith Machine)
3
10 reps
3
Chest Fly (Cable)
4
15 reps
4
Bent Over Row (Barbell)
3
10 reps
5
Lat Pulldown
3
12 reps
6
Single Arm High Row (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Bench Press (Smith Machine)
3
10 reps
3
Chest Fly (Cable)
4
15 reps
4
Bent Over Row (Barbell)
3
10 reps
5
Lat Pulldown
3
12 reps
6
Single Arm High Row (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Bench Press (Smith Machine)
3
10 reps
3
Chest Fly (Cable)
4
15 reps
4
Bent Over Row (Barbell)
3
10 reps
5
Lat Pulldown
3
12 reps
6
Single Arm High Row (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Bench Press (Smith Machine)
3
10 reps
3
Chest Fly (Cable)
4
15 reps
4
Bent Over Row (Barbell)
3
10 reps
5
Lat Pulldown
3
12 reps
6
Single Arm High Row (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Bench Press (Smith Machine)
3
10 reps
3
Chest Fly (Cable)
4
15 reps
4
Bent Over Row (Barbell)
3
10 reps
5
Lat Pulldown
3
12 reps
6
Single Arm High Row (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Bench Press (Smith Machine)
3
10 reps
3
Chest Fly (Cable)
4
15 reps
4
Bent Over Row (Barbell)
3
10 reps
5
Lat Pulldown
3
12 reps
6
Single Arm High Row (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Bench Press (Smith Machine)
3
10 reps
3
Chest Fly (Cable)
4
15 reps
4
Bent Over Row (Barbell)
3
10 reps
5
Lat Pulldown
3
12 reps
6
Single Arm High Row (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Bench Press (Smith Machine)
3
10 reps
3
Chest Fly (Cable)
4
15 reps
4
Bent Over Row (Barbell)
3
10 reps
5
Lat Pulldown
3
12 reps
6
Single Arm High Row (Cable)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Tricep Extension (Dumbbell)
3
15 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Skull Crusher
3
15 reps
6
Incline Curl (Dumbbell)
4
15 reps
7
Hammer Curl
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Tricep Extension (Dumbbell)
3
15 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Skull Crusher
3
15 reps
6
Incline Curl (Dumbbell)
4
15 reps
7
Hammer Curl
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Tricep Extension (Dumbbell)
3
15 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Skull Crusher
3
15 reps
6
Incline Curl (Dumbbell)
4
15 reps
7
Hammer Curl
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Tricep Extension (Dumbbell)
3
15 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Skull Crusher
3
15 reps
6
Incline Curl (Dumbbell)
4
15 reps
7
Hammer Curl
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Tricep Extension (Dumbbell)
3
15 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Skull Crusher
3
15 reps
6
Incline Curl (Dumbbell)
4
15 reps
7
Hammer Curl
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Tricep Extension (Dumbbell)
3
15 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Skull Crusher
3
15 reps
6
Incline Curl (Dumbbell)
4
15 reps
7
Hammer Curl
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Tricep Extension (Dumbbell)
3
15 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Skull Crusher
3
15 reps
6
Incline Curl (Dumbbell)
4
15 reps
7
Hammer Curl
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Tricep Extension (Dumbbell)
3
15 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Skull Crusher
3
15 reps
6
Incline Curl (Dumbbell)
4
15 reps
7
Hammer Curl
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Tricep Extension (Dumbbell)
3
15 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Skull Crusher
3
15 reps
6
Incline Curl (Dumbbell)
4
15 reps
7
Hammer Curl
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Tricep Extension (Dumbbell)
3
15 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Skull Crusher
3
15 reps
6
Incline Curl (Dumbbell)
4
15 reps
7
Hammer Curl
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Tricep Extension (Dumbbell)
3
15 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Skull Crusher
3
15 reps
6
Incline Curl (Dumbbell)
4
15 reps
7
Hammer Curl
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
3
Incline Tricep Extension (Dumbbell)
3
15 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Skull Crusher
3
15 reps
6
Incline Curl (Dumbbell)
4
15 reps
7
Hammer Curl
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Squat (Barbell)
3
10 reps
3
Hack Squat
4
10 reps
4
Bulgarian Split Squat (Barbell)
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Squat (Barbell)
3
10 reps
3
Hack Squat
4
10 reps
4
Bulgarian Split Squat (Barbell)
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Squat (Barbell)
3
10 reps
3
Hack Squat
4
10 reps
4
Bulgarian Split Squat (Barbell)
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Squat (Barbell)
3
10 reps
3
Hack Squat
4
10 reps
4
Bulgarian Split Squat (Barbell)
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Squat (Barbell)
3
10 reps
3
Hack Squat
4
10 reps
4
Bulgarian Split Squat (Barbell)
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Squat (Barbell)
3
10 reps
3
Hack Squat
4
10 reps
4
Bulgarian Split Squat (Barbell)
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Squat (Barbell)
3
10 reps
3
Hack Squat
4
10 reps
4
Bulgarian Split Squat (Barbell)
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Squat (Barbell)
3
10 reps
3
Hack Squat
4
10 reps
4
Bulgarian Split Squat (Barbell)
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Squat (Barbell)
3
10 reps
3
Hack Squat
4
10 reps
4
Bulgarian Split Squat (Barbell)
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Squat (Barbell)
3
10 reps
3
Hack Squat
4
10 reps
4
Bulgarian Split Squat (Barbell)
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Squat (Barbell)
3
10 reps
3
Hack Squat
4
10 reps
4
Bulgarian Split Squat (Barbell)
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
2
Squat (Barbell)
3
10 reps
3
Hack Squat
4
10 reps
4
Bulgarian Split Squat (Barbell)
4
10 reps
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Push Up
4 Sets
15 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@10
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Seated Row (Cable)
4 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hack Squat
4 Sets
10 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
20 Reps
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
4 Sets
15 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm High Row (Cable)
4 Sets
15 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 6
1
Lying Leg Curl
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps