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Bigmuscles and sculpting

by chirag patel
4 athletes joined

Program Description

...

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 12, 2024 01:19
  • Last Edited
    Oct 31, 2024 08:58
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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
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-12 reps
-
2
Single Arm Iso Row
3
15-12 reps
-
3
T-Bar Row
3
15-12 reps
-
4
Preacher Curl (EZ Bar)
3
15-12 reps
-
5
Incline Curl (Dumbbell)
3
15-12 reps
-
6
Hammer Curl
3
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-12 reps
-
2
Incline Bench Press (Dumbbell)
3
15-12 reps
-
3
Pec Deck (Machine)
2
15-12 reps
-
4
Tricep Pushdown (Cable)
4
15-12 reps
-
5
Tricep Extension (Dumbbell)
4
15-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-10 reps
-
2
Leg Press
3
15-12 reps
-
3
Leg Extension
3
15-12 reps
-
4
Hamstring Curl
3
15-12 reps
-
5
Overhead Press (Barbell)
4
15-12 reps
-
6
Lateral Raise (Cable)
4
20-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12-10 reps
-
2
Seated Row (Cable)
3
15-12 reps
-
3
Single Arm Iso Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12-10 reps
-
2
Single Arm Iso Row
3
12-8 reps
-
3
T-Bar Row
3
12-8 reps
-
4
Bicep Curl (EZ Bar)
3
12-8 reps
-
5
Bicep Curl (Cable)
3
12-8 reps
-
6
Hammer Curl
2
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-8 reps
-
2
Bench Press (Barbell)
3
12-8 reps
-
3
Bench Press (Close Grip)
4
12-8 reps
-
4
Tricep Extension (Machine)
4
12-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-8 reps
-
2
Leg Extension
3
12-8 reps
-
3
Standing Calf Raise
3
-
-
4
Reverse Pec Deck
4
12-8 reps
-
5
Lateral Raise (Dumbbell)
4
15-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
15-12 Reps
-
2
Single Arm Iso Row
3 Sets
15-12 Reps
-
3
T-Bar Row
3 Sets
15-12 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
15-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
15-12 Reps
-
6
Hammer Curl
3 Sets
15-12 Reps
-
Day 5
1
Incline Bench Press (Barbell)
3 Sets
12-8 Reps
-
2
Bench Press (Barbell)
3 Sets
12-8 Reps
-
3
Bench Press (Close Grip)
4 Sets
12-8 Reps
-
4
Tricep Extension (Machine)
4 Sets
12-8 Reps
-
Day 6
1
Leg Press
3 Sets
12-8 Reps
-
2
Leg Extension
3 Sets
12-8 Reps
-
3
Standing Calf Raise
3 Sets
-
-
4
Reverse Pec Deck
4 Sets
12-8 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
15-12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
15-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
15-12 Reps
-
3
Pec Deck (Machine)
2 Sets
15-12 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
15-12 Reps
-
5
Tricep Extension (Dumbbell)
4 Sets
15-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
12-10 Reps
-
2
Leg Press
3 Sets
15-12 Reps
-
3
Leg Extension
3 Sets
15-12 Reps
-
4
Hamstring Curl
3 Sets
15-12 Reps
-
5
Overhead Press (Barbell)
4 Sets
15-12 Reps
-
6
Lateral Raise (Cable)
4 Sets
20-15 Reps
-
Day 4
1
Lat Pulldown (Neutral Grip)
3 Sets
12-10 Reps
-
2
Seated Row (Cable)
3 Sets
15-12 Reps
-
3
Single Arm Iso Row
3 Sets
12-8 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
12-8 Reps
-
5
Bicep Curl (Cable)
3 Sets
12-8 Reps
-
6
Hammer Curl
2 Sets
12-8 Reps
-