Program Description
.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 20, 2024 09:01
- Last EditedAug 04, 2024 06:10
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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
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown (Neutral Grip)
4
8 reps
-
4
Barbell Row
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Bicep Curl (EZ Bar)
5
8 reps
-
7
Hammer Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Shoulder Press (Plate Loaded)
5
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Cable Crossover
4
8 reps
-
6
Skull Crusher
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
6 reps
-
2
Pull-Up (Bodyweight)
5
6 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Face Pull
3
10 reps
-
6
Hammer Curl
5
10 reps
-
7
Spider Curl
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
6 reps
-
2
Bench Press (Close Grip)
5
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Front Raise
4
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Leg Press
5
6 reps
-
3
Hanging Leg Raise
4
25 reps
-
4
Leg Extension
5
8 reps
-
5
Leg Curl
5
6 reps
-
6
Decline Crunch
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Bodyweight)5 Sets
6 Reps
-
2
Seated Row (Cable)4 Sets
8 Reps
-
3
Lat Pulldown (Neutral Grip)4 Sets
8 Reps
-
4
Barbell Row4 Sets
8 Reps
-
5
Tricep Rope Push Down (Cable)4 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)5 Sets
8 Reps
-
7
Hammer Curl5 Sets
8 Reps
-
Day 2
1
Bench Press (Dumbbell)5 Sets
8 Reps
-
2
Shoulder Press (Plate Loaded)5 Sets
6 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
4
Arnold Press3 Sets
10 Reps
-
5
Cable Crossover4 Sets
8 Reps
-
6
Skull Crusher5 Sets
10 Reps
-
7
Tricep Pushdown (Cable)5 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)4 Sets
6 Reps
-
2
Leg Press5 Sets
6 Reps
-
3
Hanging Leg Raise4 Sets
25 Reps
-
4
Leg Extension5 Sets
8 Reps
-
5
Leg Curl5 Sets
6 Reps
-
6
Decline Crunch3 Sets
12 Reps
-
7
Standing Calf Raise4 Sets
15 Reps
-
Day 4
1
T-Bar Row5 Sets
6 Reps
-
2
Pull-Up (Bodyweight)5 Sets
6 Reps
-
3
Bent Over Row (Barbell)3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)4 Sets
8 Reps
-
5
Face Pull3 Sets
10 Reps
-
6
Hammer Curl5 Sets
10 Reps
-
7
Spider Curl5 Sets
10 Reps
-
Day 5
1
Overhead Press (Dumbbell)5 Sets
6 Reps
-
2
Bench Press (Close Grip)5 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
8 Reps
-
4
Chest Fly (Cable)3 Sets
10 Reps
-
5
Front Raise4 Sets
8 Reps
-
6
Dip (Bodyweight)5 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)4 Sets
10 Reps
-
Day 6
1
Deadlift (Barbell)4 Sets
6 Reps
-
2
Leg Press5 Sets
6 Reps
-
3
Hanging Leg Raise4 Sets
25 Reps
-
4
Leg Extension5 Sets
8 Reps
-
5
Leg Curl5 Sets
6 Reps
-
6
Decline Crunch3 Sets
12 Reps
-
7
Standing Calf Raise4 Sets
15 Reps
-