logo
BoostcampPNG

Powerbuilding Training

by Shiladitya Ghosh
1 athletes joined

Program Description

Build strength, muscle and aesthetic physique

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 22, 2024 11:54
  • Last Edited
    Jun 03, 2024 11:57
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
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Leg Extension
3
10 reps
3
Leg Curl
3
10 reps
4
Leg Press
3
10 reps
5
Hip Thrust (Dumbbell)
3
10 reps
6
Shadow Boxing
3
100 reps
7
Shadow Kick Boxing
3
50 reps
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Leg Extension
3
10 reps
3
Leg Curl
3
10 reps
4
Leg Press
3
10 reps
5
Hip Thrust (Dumbbell)
3
10 reps
6
Shadow Boxing
3
100 reps
7
Shadow Kick Boxing
3
50 reps
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Leg Extension
3
10 reps
3
Leg Curl
3
10 reps
4
Leg Press
3
10 reps
5
Hip Thrust (Dumbbell)
3
10 reps
6
Shadow Boxing
3
100 reps
7
Shadow Kick Boxing
3
50 reps
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Leg Extension
3
10 reps
3
Leg Curl
3
10 reps
4
Leg Press
3
10 reps
5
Hip Thrust (Dumbbell)
3
10 reps
6
Shadow Boxing
3
100 reps
7
Shadow Kick Boxing
3
50 reps
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Leg Extension
3
10 reps
3
Leg Curl
3
10 reps
4
Leg Press
3
10 reps
5
Hip Thrust (Dumbbell)
3
10 reps
6
Shadow Boxing
3
100 reps
7
Shadow Kick Boxing
3
50 reps
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Leg Extension
3
10 reps
3
Leg Curl
3
10 reps
4
Leg Press
3
10 reps
5
Hip Thrust (Dumbbell)
3
10 reps
6
Shadow Boxing
3
100 reps
7
Shadow Kick Boxing
3
50 reps
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Leg Extension
3
10 reps
3
Leg Curl
3
10 reps
4
Leg Press
3
10 reps
5
Hip Thrust (Dumbbell)
3
10 reps
6
Shadow Boxing
3
100 reps
7
Shadow Kick Boxing
3
50 reps
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Leg Extension
3
10 reps
3
Leg Curl
3
10 reps
4
Leg Press
3
10 reps
5
Hip Thrust (Dumbbell)
3
10 reps
6
Shadow Boxing
3
100 reps
7
Shadow Kick Boxing
3
50 reps
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Leg Extension
3
10 reps
3
Leg Curl
3
10 reps
4
Leg Press
3
10 reps
5
Hip Thrust (Dumbbell)
3
10 reps
6
Shadow Boxing
3
100 reps
7
Shadow Kick Boxing
3
50 reps
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Leg Extension
3
10 reps
3
Leg Curl
3
10 reps
4
Leg Press
3
10 reps
5
Hip Thrust (Dumbbell)
3
10 reps
6
Shadow Boxing
3
100 reps
7
Shadow Kick Boxing
3
50 reps
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Leg Extension
3
10 reps
3
Leg Curl
3
10 reps
4
Leg Press
3
10 reps
5
Hip Thrust (Dumbbell)
3
10 reps
6
Shadow Boxing
3
100 reps
7
Shadow Kick Boxing
3
50 reps
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Leg Extension
3
10 reps
3
Leg Curl
3
10 reps
4
Leg Press
3
10 reps
5
Hip Thrust (Dumbbell)
3
10 reps
6
Shadow Boxing
3
100 reps
7
Shadow Kick Boxing
3
50 reps
8
Shadow Boxing
1
1
1
1 mins
2 mins
3 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Machine)
3
10 reps
4
Seated Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
5
Lateral Raise (Dumbbell)
3
12-15 reps
6
Rear Delt Fly (Machine)
3
10 reps
7
Front Raise
3
10 reps
8
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
9
Overhead Tricep Extension (Cable)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
3
Wood Chop
3
12 reps
4
Cable Crunch
3
10 reps
5
Plank
2
1
30 secs
45 secs
6
Shadow Boxing
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
3
Wood Chop
3
12 reps
4
Cable Crunch
3
10 reps
5
Plank
2
1
30 secs
45 secs
6
Shadow Boxing
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
3
Wood Chop
3
12 reps
4
Cable Crunch
3
10 reps
5
Plank
2
1
30 secs
45 secs
6
Shadow Boxing
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
3
Wood Chop
3
12 reps
4
Cable Crunch
3
10 reps
5
Plank
2
1
30 secs
45 secs
6
Shadow Boxing
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
3
Wood Chop
3
12 reps
4
Cable Crunch
3
10 reps
5
Plank
2
1
30 secs
45 secs
6
Shadow Boxing
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
3
Wood Chop
3
12 reps
4
Cable Crunch
3
10 reps
5
Plank
2
1
30 secs
45 secs
6
Shadow Boxing
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
3
Wood Chop
3
12 reps
4
Cable Crunch
3
10 reps
5
Plank
2
1
30 secs
45 secs
6
Shadow Boxing
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
3
Wood Chop
3
12 reps
4
Cable Crunch
3
10 reps
5
Plank
2
1
30 secs
45 secs
6
Shadow Boxing
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
3
Wood Chop
3
12 reps
4
Cable Crunch
3
10 reps
5
Plank
2
1
30 secs
45 secs
6
Shadow Boxing
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
3
Wood Chop
3
12 reps
4
Cable Crunch
3
10 reps
5
Plank
2
1
30 secs
45 secs
6
Shadow Boxing
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
3
Wood Chop
3
12 reps
4
Cable Crunch
3
10 reps
5
Plank
2
1
30 secs
45 secs
6
Shadow Boxing
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Reverse Abs Crunch (Bodyweight)
3
12 reps
3
Wood Chop
3
12 reps
4
Cable Crunch
3
10 reps
5
Plank
2
1
30 secs
45 secs
6
Shadow Boxing
1
20 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
5
Face Pull
3
10 reps
6
Seated Wide-Grip Row (Cable)
3
10 reps
7
Back Extension (Weighted)
3
10 reps
8
Shrug (Barbell)
3
10 reps
9
Preacher Curl (Barbell)
1
1
1
20 reps
15 reps
12 reps
10
Hammer Curl
3
10 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
6
Shadow Boxing
3 Sets
100 Reps
7
Shadow Kick Boxing
3 Sets
50 Reps
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
3
Wood Chop
3 Sets
12 Reps
4
Cable Crunch
3 Sets
10 Reps
5
Plank
2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing
1 Set
20 mins
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps