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BudoKai

by Kai R.
2 athletes joined

Program Description

Endurance, Hypertrophy, Strength

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 14, 2024 06:48
  • Last Edited
    Jan 12, 2025 02:41
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4.8 Stars with 10, 000+ Ratings
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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)
4
12 reps
65%
2
Bench Press (Close Grip)
4
12 reps
65%
3
Incline Chest Press (Machine)
4
10 reps
65%
4
Chest Press (Machine)
4
10 reps
65%
5
Chest Fly (Machine)
4
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9 reps
75%
2
Bench Press (Close Grip)
4
9 reps
75%
3
Incline Chest Press (Machine)
4
8 reps
75%
4
Chest Press (Machine)
4
8 reps
75%
5
Chest Fly (Machine)
4
8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Bench Press (Close Grip)
4
6 reps
85%
3
Incline Chest Press (Machine)
4
6 reps
85%
4
Chest Press (Machine)
4
6 reps
85%
5
Chest Fly (Machine)
4
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
3
Incline Chest Press (Machine)
4
10 reps
65%
4
Chest Press (Machine)
4
10 reps
65%
5
Chest Fly (Machine)
4
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
2
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
3
Incline Chest Press (Machine)
4
8 reps
75%
4
Chest Press (Machine)
4
8 reps
75%
5
Chest Fly (Machine)
5
8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
75%
80%
85%
90%
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
75%
80%
85%
90%
3
Incline Chest Press (Machine)
4
6 reps
85%
4
Chest Press (Machine)
4
6 reps
85%
5
Chest Fly (Machine)
4
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
65%
2
Bench Press (Close Grip)
4
12 reps
65%
3
Incline Chest Press (Machine)
4
10 reps
65%
4
Chest Press (Machine)
4
10 reps
65%
5
Chest Fly (Machine)
4
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9 reps
75%
2
Bench Press (Close Grip)
4
9 reps
75%
3
Incline Chest Press (Machine)
4
8 reps
75%
4
Chest Press (Machine)
4
8 reps
75%
5
Chest Fly (Machine)
4
8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Bench Press (Close Grip)
4
6 reps
85%
3
Incline Chest Press (Machine)
4
6 reps
85%
4
Chest Press (Machine)
4
6 reps
85%
5
Chest Fly (Machine)
4
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
2
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
3
Incline Chest Press (Machine)
4
10 reps
65%
4
Chest Press (Machine)
4
10 reps
65%
5
Chest Fly (Machine)
4
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
2
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
3
Incline Chest Press (Machine)
4
8 reps
75%
4
Chest Press (Machine)
4
8 reps
75%
5
Chest Fly (Machine)
5
8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
75%
80%
85%
90%
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
75%
80%
85%
90%
3
Incline Chest Press (Machine)
4
6 reps
85%
4
Chest Press (Machine)
4
6 reps
85%
5
Chest Fly (Machine)
4
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
65%
2
Leg Extension
4
10 reps
65%
3
Leg Curl
4
10 reps
65%
4
Lying Leg Curl
4
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9 reps
75%
2
Leg Extension
4
8 reps
75%
3
Leg Curl
4
8 reps
75%
4
Lying Leg Curl
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
85%
2
Leg Extension
4
6 reps
85%
3
Leg Curl
4
6 reps
85%
4
Lying Leg Curl
4
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
2
Leg Extension
4
10 reps
65%
3
Leg Curl
4
10 reps
65%
4
Lying Leg Curl
4
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
2
Leg Extension
4
8 reps
75%
3
Leg Curl
4
8 reps
75%
4
Lying Leg Curl
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
75%
80%
85%
90%
2
Leg Extension
4
6 reps
85%
3
Leg Curl
4
6 reps
85%
4
Lying Leg Curl
4
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
65%
2
Leg Extension
4
10 reps
65%
3
Leg Curl
4
10 reps
65%
4
Lying Leg Curl
4
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9 reps
75%
2
Leg Extension
4
8 reps
75%
3
Leg Curl
4
8 reps
75%
4
Lying Leg Curl
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
85%
2
Leg Extension
4
6 reps
85%
3
Leg Curl
4
6 reps
85%
4
Lying Leg Curl
4
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
2
Leg Extension
4
10 reps
65%
3
Leg Curl
4
10 reps
65%
4
Lying Leg Curl
4
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
2
Leg Extension
4
8 reps
75%
3
Leg Curl
4
8 reps
75%
4
Lying Leg Curl
4
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
75%
80%
85%
90%
2
Leg Extension
4
6 reps
85%
3
Leg Curl
4
6 reps
85%
4
Lying Leg Curl
4
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
65%
2
Hammer Curl
4
10 reps
65%
3
Face Away Cable Curl
4
10 reps
65%
4
Tricep Pushdown (Cable)
4
10 reps
65%
5
Monastery Tricep Extension
4
10 reps
65%
6
Tricep Extension (Cable)
4
10 reps
65%
7
Shoulder Press (Machine)
4
10 reps
65%
8
Lateral Raise (Cable)
4
10 reps
65%
9
Rear Delt Fly (Cable)
4
10 reps
65%
10
Reverse Bicep Curl (EZ Bar)
4
10 reps
65%
11
Wrist Curls
4
10 reps
65%
12
Reverse Wrist Curl (Barbell)
4
10 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
75%
2
Hammer Curl
4
8 reps
75%
3
Face Away Cable Curl
4
8 reps
75%
4
Tricep Pushdown (Cable)
4
8 reps
75%
5
Monastery Tricep Extension
4
8 reps
75%
6
Tricep Extension (Cable)
4
8 reps
75%
7
Shoulder Press (Machine)
4
8 reps
75%
8
Lateral Raise (Cable)
4
8 reps
75%
9
Rear Delt Fly (Cable)
4
8 reps
75%
10
Reverse Bicep Curl (EZ Bar)
4
8 reps
75%
11
Wrist Curls
4
8 reps
75%
12
Reverse Wrist Curl (Barbell)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
85%
2
Hammer Curl
4
6 reps
85%
3
Face Away Cable Curl
4
6 reps
85%
4
Tricep Pushdown (Cable)
4
6 reps
85%
5
Monastery Tricep Extension
4
6 reps
85%
6
Tricep Extension (Cable)
4
6 reps
85%
7
Shoulder Press (Machine)
4
6 reps
85%
8
Lateral Raise (Cable)
4
6 reps
85%
9
Rear Delt Fly (Cable)
4
6 reps
85%
10
Reverse Bicep Curl (EZ Bar)
4
6 reps
85%
11
Wrist Curls
4
6 reps
85%
12
Reverse Wrist Curl (Barbell)
4
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
65%
2
Hammer Curl
4
10 reps
65%
3
Face Away Cable Curl
4
10 reps
65%
4
Tricep Pushdown (Cable)
4
10 reps
65%
5
Monastery Tricep Extension
4
10 reps
65%
6
Tricep Extension (Cable)
4
10 reps
65%
7
Shoulder Press (Machine)
4
10 reps
65%
8
Lateral Raise (Cable)
4
10 reps
65%
9
Rear Delt Fly (Cable)
4
10 reps
65%
10
Reverse Bicep Curl (EZ Bar)
4
10 reps
65%
11
Wrist Curls
4
10 reps
65%
12
Reverse Wrist Curl (Barbell)
4
10 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
75%
2
Hammer Curl
3
1
8 reps
8 reps
75%
-
3
Face Away Cable Curl
4
8 reps
75%
4
Tricep Pushdown (Cable)
4
8 reps
75%
5
Monastery Tricep Extension
4
8 reps
75%
6
Tricep Extension (Cable)
4
8 reps
75%
7
Shoulder Press (Machine)
4
8 reps
75%
8
Lateral Raise (Cable)
4
8 reps
75%
9
Rear Delt Fly (Cable)
4
8 reps
75%
10
Reverse Bicep Curl (EZ Bar)
4
8 reps
75%
11
Wrist Curls
4
8 reps
75%
12
Reverse Wrist Curl (Barbell)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
85%
2
Hammer Curl
4
6 reps
85%
3
Face Away Cable Curl
4
6 reps
85%
4
Tricep Pushdown (Cable)
4
6 reps
85%
5
Monastery Tricep Extension
4
6 reps
85%
6
Tricep Extension (Cable)
4
6 reps
85%
7
Shoulder Press (Machine)
4
6 reps
85%
8
Lateral Raise (Cable)
4
6 reps
85%
9
Rear Delt Fly (Cable)
4
6 reps
85%
10
Reverse Bicep Curl (EZ Bar)
4
6 reps
85%
11
Wrist Curls
4
6 reps
85%
12
Reverse Wrist Curl (Barbell)
4
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
65%
2
Hammer Curl
4
10 reps
65%
3
Face Away Cable Curl
4
10 reps
65%
4
Tricep Pushdown (Cable)
4
10 reps
65%
5
Monastery Tricep Extension
4
10 reps
65%
6
Tricep Extension (Cable)
4
10 reps
65%
7
Shoulder Press (Machine)
4
10 reps
65%
8
Lateral Raise (Cable)
4
10 reps
65%
9
Rear Delt Fly (Cable)
4
10 reps
65%
10
Reverse Bicep Curl (EZ Bar)
4
10 reps
65%
11
Wrist Curls
4
10 reps
65%
12
Reverse Wrist Curl (Barbell)
4
10 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
75%
2
Hammer Curl
4
8 reps
75%
3
Face Away Cable Curl
4
8 reps
75%
4
Tricep Pushdown (Cable)
4
8 reps
75%
5
Monastery Tricep Extension
4
8 reps
75%
6
Tricep Extension (Cable)
4
8 reps
75%
7
Shoulder Press (Machine)
4
8 reps
75%
8
Lateral Raise (Cable)
4
8 reps
75%
9
Rear Delt Fly (Cable)
4
8 reps
75%
10
Reverse Bicep Curl (EZ Bar)
4
8 reps
75%
11
Wrist Curls
4
8 reps
75%
12
Reverse Wrist Curl (Barbell)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
85%
2
Hammer Curl
4
6 reps
85%
3
Face Away Cable Curl
4
6 reps
85%
4
Tricep Pushdown (Cable)
4
6 reps
85%
5
Monastery Tricep Extension
4
6 reps
85%
6
Tricep Extension (Cable)
4
6 reps
85%
7
Shoulder Press (Machine)
4
6 reps
85%
8
Lateral Raise (Cable)
4
6 reps
85%
9
Rear Delt Fly (Cable)
4
6 reps
85%
10
Reverse Bicep Curl (EZ Bar)
4
6 reps
85%
11
Wrist Curls
4
6 reps
85%
12
Reverse Wrist Curl (Barbell)
4
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
65%
2
Hammer Curl
4
10 reps
65%
3
Face Away Cable Curl
4
10 reps
65%
4
Tricep Pushdown (Cable)
4
10 reps
65%
5
Monastery Tricep Extension
4
10 reps
65%
6
Tricep Extension (Cable)
4
10 reps
65%
7
Shoulder Press (Machine)
4
10 reps
65%
8
Lateral Raise (Cable)
4
10 reps
65%
9
Rear Delt Fly (Cable)
4
10 reps
65%
10
Reverse Bicep Curl (EZ Bar)
4
10 reps
65%
11
Wrist Curls
4
10 reps
65%
12
Reverse Wrist Curl (Barbell)
4
10 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
75%
2
Hammer Curl
3
1
8 reps
8 reps
75%
-
3
Face Away Cable Curl
4
8 reps
75%
4
Tricep Pushdown (Cable)
4
8 reps
75%
5
Monastery Tricep Extension
4
8 reps
75%
6
Tricep Extension (Cable)
4
8 reps
75%
7
Shoulder Press (Machine)
4
8 reps
75%
8
Lateral Raise (Cable)
4
8 reps
75%
9
Rear Delt Fly (Cable)
4
8 reps
75%
10
Reverse Bicep Curl (EZ Bar)
4
8 reps
75%
11
Wrist Curls
4
8 reps
75%
12
Reverse Wrist Curl (Barbell)
4
8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6 reps
85%
2
Hammer Curl
4
6 reps
85%
3
Face Away Cable Curl
4
6 reps
85%
4
Tricep Pushdown (Cable)
4
6 reps
85%
5
Monastery Tricep Extension
4
6 reps
85%
6
Tricep Extension (Cable)
4
6 reps
85%
7
Shoulder Press (Machine)
4
6 reps
85%
8
Lateral Raise (Cable)
4
6 reps
85%
9
Rear Delt Fly (Cable)
4
6 reps
85%
10
Reverse Bicep Curl (EZ Bar)
4
6 reps
85%
11
Wrist Curls
4
6 reps
85%
12
Reverse Wrist Curl (Barbell)
4
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
65%
2
Bent Over Row (Barbell)
4
12 reps
65%
3
Shrug (Barbell)
4
12 reps
65%
4
Shrug (Dumbbell)
4
10 reps
65%
5
T-Bar Row
4
10 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
75%
2
Bent Over Row (Barbell)
4
9 reps
75%
3
Shrug (Barbell)
4
9 reps
75%
4
Shrug (Dumbbell)
4
8 reps
75%
5
T-Bar Row
4
8 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
85%
2
Bent Over Row (Barbell)
4
6 reps
85%
3
Shrug (Barbell)
4
6 reps
85%
4
Shrug (Dumbbell)
4
6 reps
85%
5
T-Bar Row
4
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
3
Shrug (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
4
Shrug (Dumbbell)
4
10 reps
65%
5
T-Bar Row
4
10 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
3
Shrug (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
4
Shrug (Dumbbell)
4
8 reps
75%
5
T-Bar Row
4
8 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
75%
80%
85%
90%
2
Bent Over Row (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
70%
75%
80%
85%
3
Shrug (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
70%
75%
80%
85%
4
Shrug (Dumbbell)
4
6 reps
85%
5
T-Bar Row
4
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
65%
2
Bent Over Row (Barbell)
4
12 reps
65%
3
Shrug (Barbell)
4
12 reps
65%
4
Shrug (Dumbbell)
4
10 reps
65%
5
T-Bar Row
4
10 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
75%
2
Bent Over Row (Barbell)
4
9 reps
75%
3
Shrug (Barbell)
4
9 reps
75%
4
Shrug (Dumbbell)
4
8 reps
75%
5
T-Bar Row
4
8 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
85%
2
Bent Over Row (Barbell)
4
6 reps
85%
3
Shrug (Barbell)
4
6 reps
85%
4
Shrug (Dumbbell)
4
6 reps
85%
5
T-Bar Row
4
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
3
Shrug (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
4
Shrug (Dumbbell)
4
10 reps
65%
5
T-Bar Row
4
10 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
2
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
3
Shrug (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
70%
75%
80%
85%
4
Shrug (Dumbbell)
4
8 reps
75%
5
T-Bar Row
4
8 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
75%
80%
85%
90%
2
Bent Over Row (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
70%
75%
80%
85%
3
Shrug (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
70%
75%
80%
85%
4
Shrug (Dumbbell)
4
6 reps
85%
5
T-Bar Row
4
6 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
65%
2
Seated Wide-Grip Row (Cable)
4
10 reps
65%
3
Lat Pulldown (Close Grip)
4
10 reps
65%
4
Lat Pulldown
4
10 reps
65%
5
Straight Arm Pulldown
4
10 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
75%
2
Seated Wide-Grip Row (Cable)
4
8 reps
75%
3
Lat Pulldown (Close Grip)
4
8 reps
75%
4
Lat Pulldown
4
8 reps
75%
5
Straight Arm Pulldown
4
8 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
6 reps
85%
2
Seated Wide-Grip Row (Cable)
4
6 reps
85%
3
Lat Pulldown (Close Grip)
4
6 reps
85%
4
Lat Pulldown
4
6 reps
85%
5
Straight Arm Pulldown
4
6 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
65%
2
Seated Wide-Grip Row (Cable)
4
10 reps
65%
3
Lat Pulldown (Close Grip)
4
10 reps
65%
4
Lat Pulldown
4
10 reps
65%
5
Straight Arm Pulldown
4
10 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
75%
2
Seated Wide-Grip Row (Cable)
4
8 reps
75%
3
Lat Pulldown (Close Grip)
4
8 reps
75%
4
Lat Pulldown
4
8 reps
75%
5
Straight Arm Pulldown
4
8 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
6 reps
85%
2
Seated Wide-Grip Row (Cable)
4
6 reps
85%
3
Lat Pulldown (Close Grip)
4
6 reps
85%
4
Lat Pulldown
4
6 reps
85%
5
Straight Arm Pulldown
4
6 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
65%
2
Seated Wide-Grip Row (Cable)
4
10 reps
65%
3
Lat Pulldown (Close Grip)
4
10 reps
65%
4
Lat Pulldown
4
10 reps
65%
5
Straight Arm Pulldown
4
10 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
75%
2
Seated Wide-Grip Row (Cable)
4
8 reps
75%
3
Lat Pulldown (Close Grip)
4
8 reps
75%
4
Lat Pulldown
4
8 reps
75%
5
Straight Arm Pulldown
4
8 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
6 reps
85%
2
Seated Wide-Grip Row (Cable)
4
6 reps
85%
3
Lat Pulldown (Close Grip)
4
6 reps
85%
4
Lat Pulldown
4
6 reps
85%
5
Straight Arm Pulldown
4
6 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
65%
2
Seated Wide-Grip Row (Cable)
4
10 reps
65%
3
Lat Pulldown (Close Grip)
4
10 reps
65%
4
Lat Pulldown
4
10 reps
65%
5
Straight Arm Pulldown
4
10 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
75%
2
Seated Wide-Grip Row (Cable)
4
8 reps
75%
3
Lat Pulldown (Close Grip)
4
8 reps
75%
4
Lat Pulldown
4
8 reps
75%
5
Straight Arm Pulldown
4
8 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
6 reps
85%
2
Seated Wide-Grip Row (Cable)
4
6 reps
85%
3
Lat Pulldown (Close Grip)
4
6 reps
85%
4
Lat Pulldown
4
6 reps
85%
5
Straight Arm Pulldown
4
6 reps
85%
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
65%
2
Leg Extension
4 Sets
10 Reps
65%
3
Leg Curl
4 Sets
10 Reps
65%
4
Lying Leg Curl
4 Sets
10 Reps
65%
Day 4
1
Deadlift (Barbell)
4 Sets
12 Reps
65%
2
Bent Over Row (Barbell)
4 Sets
12 Reps
65%
3
Shrug (Barbell)
4 Sets
12 Reps
65%
4
Shrug (Dumbbell)
4 Sets
10 Reps
65%
5
T-Bar Row
4 Sets
10 Reps
65%
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
65%
2
Bench Press (Close Grip)
4 Sets
12 Reps
65%
3
Incline Chest Press (Machine)
4 Sets
10 Reps
65%
4
Chest Press (Machine)
4 Sets
10 Reps
65%
5
Chest Fly (Machine)
4 Sets
10 Reps
65%
Day 5
1
Seated Row (Cable)
4 Sets
10 Reps
65%
2
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
65%
3
Lat Pulldown (Close Grip)
4 Sets
10 Reps
65%
4
Lat Pulldown
4 Sets
10 Reps
65%
5
Straight Arm Pulldown
4 Sets
10 Reps
65%
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
10 Reps
65%
2
Hammer Curl
4 Sets
10 Reps
65%
3
Face Away Cable Curl
4 Sets
10 Reps
65%
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
65%
5
Monastery Tricep Extension
4 Sets
10 Reps
65%
6
Tricep Extension (Cable)
4 Sets
10 Reps
65%
7
Shoulder Press (Machine)
4 Sets
10 Reps
65%
8
Lateral Raise (Cable)
4 Sets
10 Reps
65%
9
Rear Delt Fly (Cable)
4 Sets
10 Reps
65%
10
Reverse Bicep Curl (EZ Bar)
4 Sets
10 Reps
65%
11
Wrist Curls
4 Sets
10 Reps
65%
12
Reverse Wrist Curl (Barbell)
4 Sets
10 Reps
65%