Program Description
Strength & Size
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 17, 2024 09:18
- Last EditedJul 18, 2024 06:51
To Start The Program
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2. Click on the link
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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
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Back Extension (Weighted)
5
20 reps
-
5B
Seated Calf Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Pec Deck (Machine)
2
15 reps
-
4B
Reverse Pec Deck
3
15 reps
-
5A
Tricep Pushdown (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4A
Tricep Pushdown (Cable)
4
15 reps
-
4B
Lateral Raise (Cable)
4
15 reps
-
5A
Pec Deck (Machine)
3
15 reps
-
5B
Reverse Pec Deck
3
15 reps
-
6A
Decline Crunch
4
20 reps
-
6B
Side Bend (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Lat Prayer
2
15 reps
-
5A
Bicep Curl (Cable)
4
12 reps
-
5B
Shrug (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Lat Pulldown
4
10 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
12 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5A
Standing Calf Raise
5
15 reps
-
5B
Back Extension (Weighted)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4A
Pec Deck (Machine)
2
15 reps
-
4B
Reverse Pec Deck
3
15 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
-
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Overhead Tricep Extension (Cable)
3
15 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6A
Side Bend (Dumbbell)
4
15 reps
-
6B
Decline Crunch
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
T-Bar Row
3
12 reps
-
4
Lat Prayer
3
15 reps
-
5A
Hammer Curl
4
12 reps
-
5B
Shrug (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
-
2
Barbell Row
3
8 reps
-
3
Lat Pulldown (Single Arm)
4
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
15 reps
-
6A
Hammer Curl
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
3
15 reps
-
7A
Hanging Leg Raise
3
20 reps
-
7B
Dead Hang
3
30 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3
Leg Extension4 Sets
15 Reps
-
4
Leg Curl4 Sets
15 Reps
-
5A
Back Extension (Weighted)5 Sets
20 Reps
-
5B
Seated Calf Raise5 Sets
15 Reps
-
Day 4
1
Squat (Barbell)3 Sets
10 Reps
-
2
Hip Thrust (Barbell)3 Sets
10 Reps
-
3
Leg Extension4 Sets
15 Reps
-
4
Lying Leg Curl4 Sets
15 Reps
-
5A
Standing Calf Raise5 Sets
15 Reps
-
5B
Back Extension (Weighted)5 Sets
20 Reps
-
Day 6
1
Seated Row (Machine)3 Sets
12 Reps
-
2
Lat Pulldown (Single Arm)3 Sets
12 Reps
-
3
T-Bar Row3 Sets
12 Reps
-
4
Lat Prayer3 Sets
15 Reps
-
5A
Hammer Curl4 Sets
12 Reps
-
5B
Shrug (Dumbbell)4 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)3 Sets
6 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
4A
Pec Deck (Machine)2 Sets
15 Reps
-
4B
Reverse Pec Deck3 Sets
15 Reps
-
5A
Tricep Pushdown (Cable)3 Sets
15 Reps
-
5B
Lateral Raise (Cable)3 Sets
15 Reps
-
Day 5
1
Overhead Press (Barbell)3 Sets
6 Reps
-
2
Incline Bench Press (Barbell)3 Sets
8 Reps
-
3
Bench Press (Dumbbell)3 Sets
10 Reps
-
4A
Pec Deck (Machine)2 Sets
15 Reps
-
4B
Reverse Pec Deck3 Sets
15 Reps
-
5A
Overhead Tricep Extension (Cable)3 Sets
15 Reps
-
5B
Lateral Raise (Cable)3 Sets
15 Reps
-
Day 3
1
Lat Pulldown3 Sets
10 Reps
-
2
Seated Row (Machine)3 Sets
12 Reps
-
3
T-Bar Row3 Sets
12 Reps
-
4
Lat Prayer2 Sets
15 Reps
-
5A
Bicep Curl (Cable)4 Sets
12 Reps
-
5B
Shrug (Dumbbell)4 Sets
15 Reps
-