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
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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