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BoostcampPNG

Workout

by Tyler R.
2 athletes joined

Program Description

Get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 17, 2025 10:05
  • Last Edited
    Feb 19, 2025 09:13
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bent Over Row (Barbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Preacher Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
1
10 reps
-
-
4
Seated Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
80%
2
Overhead Press (Barbell)
3 Sets
5 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Dip (Bodyweight)
3 Sets
8 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
3 Reps
85%
2
Bent Over Row (Barbell)
3 Sets
6 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
4
Seated Row (Machine)
3 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
6
Preacher Curl (Barbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
1 Set
5 Reps
-
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
1 Set
10 Reps
-
-
4
Seated Calf Raise
2 Sets
15 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
-
2
Arnold Press
3 Sets
8 Reps
-
3
Incline Fly Press (Dumbbell)
3 Sets
12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
5
Preacher Curl (Barbell)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-