Program Description
Lift
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 11, 2024 05:49
- Last EditedJan 23, 2025 11:21
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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
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Front Raise
3
10 reps
-
3B
French Press
3
12 reps
-
4
Tricep Pushdown (Cable)
5
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Pec Deck (Machine)
4
10 reps
-
7
Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2A
Seated Row (Cable)
4
10 reps
-
2B
Pull-Up (Weighted)
4
12 reps
-
3
Spider Curl
5
10 reps
-
4A
Straight Arm Pull Downs
4
10 reps
-
4B
Bicep Curl (EZ Bar)
4
12 reps
-
5
Shrug (Dumbbell)
5
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2A
Pull Through (Cable)
4
12 reps
-
2B
Lunge (Dumbbell)
4
12 reps
-
3
Leg Curl
3
10 reps
-
4
Hack Squat
5
8 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Leg Press
4
10 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4A
Skull Crusher
4
10 reps
-
4B
Bench Press (Dumbbell)
4
12 reps
-
5
Straight Bar Cable Extensions
3
12 reps
-
6A
Chest Fly (Cable)
4
10 reps
-
6B
Tricep Extension (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Bicep Curl (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Lat Pulldown (Single Arm)
5
10 reps
-
7A
Hammer Curl
4
12 reps
-
7B
Reverse Pec Deck
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3A
Lying Leg Curl
5
10 reps
-
3B
Pull Through (Cable)
5
12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
4
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
3A
Front Raise3 Sets
10 Reps
-
3B
French Press3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)5 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
-
6
Pec Deck (Machine)4 Sets
10 Reps
-
7
Dip (Bodyweight)3 Sets
12 Reps
-
Day 2
1
Bent Over Row (Barbell)4 Sets
8 Reps
-
2A
Seated Row (Cable)4 Sets
10 Reps
-
2B
Pull-Up (Weighted)4 Sets
12 Reps
-
3
Spider Curl5 Sets
10 Reps
-
4A
Straight Arm Pull Downs4 Sets
10 Reps
-
4B
Bicep Curl (EZ Bar)4 Sets
12 Reps
-
5
Shrug (Dumbbell)5 Sets
10 Reps
-
6A
Face Pull3 Sets
15 Reps
-
6B
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Barbell)4 Sets
8 Reps
-
2
Chest Fly (Dumbbell)4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
4A
Skull Crusher4 Sets
10 Reps
-
4B
Bench Press (Dumbbell)4 Sets
12 Reps
-
5
Straight Bar Cable Extensions3 Sets
12 Reps
-
6A
Chest Fly (Cable)4 Sets
10 Reps
-
6B
Tricep Extension (Dumbbell)4 Sets
12 Reps
-
Day 3
1
Squat (Barbell)5 Sets
8 Reps
-
2A
Pull Through (Cable)4 Sets
12 Reps
-
2B
Lunge (Dumbbell)4 Sets
12 Reps
-
3
Leg Curl3 Sets
10 Reps
-
4
Hack Squat5 Sets
8 Reps
-
5
Hip Thrust (Barbell)4 Sets
12 Reps
-
6
Leg Press4 Sets
10 Reps
-
7
Hip Abductor (Machine)3 Sets
12 Reps
-
Day 5
1
Bent Over Row (Dumbbell)4 Sets
12 Reps
-
2
Preacher Curl (Barbell)3 Sets
10 Reps
-
3A
Lat Pulldown4 Sets
12 Reps
-
3B
Bicep Curl (Cable)4 Sets
10 Reps
-
4
Good Morning3 Sets
10 Reps
-
5
Shrug (Dumbbell)4 Sets
12 Reps
-
6
Lat Pulldown (Single Arm)5 Sets
10 Reps
-
7A
Hammer Curl4 Sets
12 Reps
-
7B
Reverse Pec Deck4 Sets
15 Reps
-
Day 6
1
Squat (Barbell)5 Sets
8 Reps
-
2
Front Squat (Barbell)3 Sets
8 Reps
-
3A
Lying Leg Curl5 Sets
10 Reps
-
3B
Pull Through (Cable)5 Sets
12 Reps
-
4
Hack Squat3 Sets
10 Reps
-
5
Leg Press4 Sets
12 Reps
-
6
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-