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BoostcampPNG

Reps for the J man🤙🏻

by Nolan R.
2 athletes joined

Program Description

Lift

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 11, 2024 08:07
  • Last Edited
    Aug 29, 2024 07:52
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2
2
1
10 reps
6 reps
8 reps
-
-
-
3
Dip (Assisted)
4
10 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Fly (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Walking Lunge
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
10 reps
6 reps
8 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
T-Bar Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
2
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Lying Leg Curl
7
10 reps
-
3
Leg Extension
7
10 reps
-
4
Standing Calf Raise
8
10 reps
-
5
Walking Lunge
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
10 reps
5 reps
3 reps
6 reps
8 reps
-
-
-
-
-
2
Arnold Press
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Chin-Up (Assisted)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Farmer's Walk (Weighted)
3
1 reps
-
7
Reverse Wrist Curl (Barbell)
3
12 reps
-
8
Prowler Push
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
12 reps
-
2
Skull Crusher
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Tricep Pushdown (Cable)
4
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Single Arm Pushdown
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Walking Lunge
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Side Crunch (Cable)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
-
-
-
3
Dip (Assisted)
4 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
7
Walking Lunge
1 Set
-
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
-
-
-
2
Pull-Up (Assisted)
4 Sets
10 Reps
-
3
T-Bar Row
4 Sets
12 Reps
-
4
Seated Row (Cable)
4 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Bicep Curl (Cable)
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
-
-
-
-
-
2
Lying Leg Curl
7 Sets
10 Reps
-
3
Leg Extension
7 Sets
10 Reps
-
4
Standing Calf Raise
8 Sets
10 Reps
-
5
Walking Lunge
1 Set
-
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
-
-
-
-
-
2
Arnold Press
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
4
Chin-Up (Assisted)
4 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
-
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
-
8
Prowler Push
1 Set
3 mins
-
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
-
2
Skull Crusher
4 Sets
12 Reps
-
3
Hammer Curl
4 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
-
7
Single Arm Pushdown
3 Sets
10 Reps
-
8
Bicep Curl (Cable)
3 Sets
10 Reps
-
9
Walking Lunge
1 Set
1 Reps
-
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Front Squat (Barbell)
3 Sets
10 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Side Crunch (Cable)
3 Sets
10 Reps
-
6
Cable Crunch
3 Sets
10 Reps
-