logo
BoostcampPNG

Nortons gym

by Norton W.
1 athletes joined

Program Description

Get big

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2024 03:51
  • Last Edited
    Aug 04, 2024 11:55
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
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
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10