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BoostcampPNG

Cole 6 day workout

by Cole H.

Program Description

Build muscle.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 19, 2024 05:01
  • Last Edited
    Dec 20, 2024 05:33
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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)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
5
Seated Hamstring Curl
3
8-10 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
3
Seated Row (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-12 reps
-
5
Tricep Extension (Dumbbell)
4
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Pec Deck (Machine)
4
8-10 reps
-
4
T-Bar Row
4
10-12 reps
-
5
Lat Pulldown
4
8-10 reps
-
6
Seated Row (Cable)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Seated Hamstring Curl
4
10-12 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Leg Extension
4
12-15 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
4
10-12 reps
-
4
Tricep Extension (Dumbbell)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
1
1
1
20-30 reps
20-25 reps
15-20 reps
10-15 reps
-
-
-
-
8
Rear Delt Fly (Cable)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Pec Deck (Machine)
4 Sets
12-15 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Preacher Curl (Barbell)
3 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
20-30 Reps
20-25 Reps
15-20 Reps
10-15 Reps
-
-
-
-
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
-
3
Leg Extension
4 Sets
12-15 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
5
Seated Hamstring Curl
3 Sets
8-10 Reps
-
6
Seated Calf Raise
4 Sets
12-15 Reps
-
Day 3
1
T-Bar Row
4 Sets
10-12 Reps
-
2
Lat Pulldown (Neutral Grip)
4 Sets
10-12 Reps
-
3
Seated Row (Cable)
4 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
5
Tricep Extension (Dumbbell)
4 Sets
10-12 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
20-30 Reps
20-25 Reps
15-20 Reps
10-15 Reps
-
-
-
-
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Pec Deck (Machine)
4 Sets
8-10 Reps
-
4
T-Bar Row
4 Sets
10-12 Reps
-
5
Lat Pulldown
4 Sets
8-10 Reps
-
6
Seated Row (Cable)
4 Sets
10-12 Reps
-
Day 5
1
Glute Bridge (Barbell)
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
-
3
Seated Hamstring Curl
4 Sets
10-12 Reps
-
4
Goblet Squat
4 Sets
10-12 Reps
-
5
Leg Extension
4 Sets
12-15 Reps
-
6
Seated Calf Raise
4 Sets
12-15 Reps
-
Day 6
1
Incline Curl (Dumbbell)
4 Sets
10-12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
3
Preacher Curl (Barbell)
4 Sets
10-12 Reps
-
4
Tricep Extension (Dumbbell)
4 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
20-30 Reps
20-25 Reps
15-20 Reps
10-15 Reps
-
-
-
-
8
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
-