5.0
(1 rating)
Program Description
Build strength and size. Just a good baseline of exercises to do if you are having trouble finding a good split. Nothing to crazy or new. Helped me gain quite a bit of size after running through it twice.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 22, 2023 08:40
- Last EditedDec 21, 2024 11:02
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
-
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Tricep Extension (Dumbbell)
4
-
9
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Dip (Assisted)
5
8-12 reps
-
9
Tricep Rope Push Down (Cable)
5
-
10
Seated Dip (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Dip (Assisted)
5
8-12 reps
-
9
Tricep Rope Push Down (Cable)
5
-
10
Seated Dip (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Dip (Assisted)
5
8-12 reps
-
9
Tricep Rope Push Down (Cable)
5
-
10
Seated Dip (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Dip (Assisted)
5
8-12 reps
-
9
Tricep Rope Push Down (Cable)
5
-
10
Seated Dip (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Dip (Assisted)
5
8-12 reps
-
9
Tricep Rope Push Down (Cable)
5
-
10
Seated Dip (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Dip (Assisted)
5
8-12 reps
-
9
Tricep Rope Push Down (Cable)
5
-
10
Seated Dip (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Dip (Assisted)
5
8-12 reps
-
9
Tricep Rope Push Down (Cable)
5
-
10
Seated Dip (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Dip (Assisted)
5
8-12 reps
-
9
Tricep Rope Push Down (Cable)
5
-
10
Seated Dip (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Dip (Assisted)
5
8-12 reps
-
9
Tricep Rope Push Down (Cable)
5
-
10
Seated Dip (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Dip (Assisted)
5
8-12 reps
-
9
Tricep Rope Push Down (Cable)
5
-
10
Seated Dip (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Dip (Assisted)
5
8-12 reps
-
9
Tricep Rope Push Down (Cable)
5
-
10
Seated Dip (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8-12 reps
-
2
Chest Fly (Cable)
4
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
4
-
7
Arnold Press
4
-
8
Dip (Assisted)
5
8-12 reps
-
9
Tricep Rope Push Down (Cable)
5
-
10
Seated Dip (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Leg Raise (Captain's Chair)
6
-
4
Lat Pulldown (Close Grip)
3
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Decline Crunch
6
-
7
Face Pull
4
10-15 reps
-
8
T-Bar Row
4
8-12 reps
-
9
Shrug (Dumbbell)
4
-
10
Preacher Curl (Barbell)
5
8-12 reps
-
11
Bicep Curl (EZ Bar)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Curl
4
8-12 reps
-
3
Seated Calf Raise
4
15-20 reps
-
4
Hack Squat
4
8-12 reps
-
5
Lying Leg Curl
4
8-12 reps
-
6
Standing Calf Raise
4
-
7
Leg Press
4
10-15 reps
-
8
Leg Extension
4
8-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Assisted)4 Sets
8-12 Reps
-
2
Lat Pulldown4 Sets
8-12 Reps
-
3
Leg Raise (Captain's Chair)6 Sets
-
4
Lat Pulldown (Close Grip)3 Sets
-
5
Seated Row (Cable)4 Sets
8-12 Reps
-
6
Decline Crunch6 Sets
-
7
Face Pull4 Sets
10-15 Reps
-
8
T-Bar Row4 Sets
8-12 Reps
-
9
Shrug (Dumbbell)4 Sets
-
10
Preacher Curl (Barbell)5 Sets
8-12 Reps
-
11
Bicep Curl (EZ Bar)5 Sets
-
Day 4
1
Incline Bench Press (Barbell)5 Sets
8-12 Reps
-
2
Chest Fly (Cable)4 Sets
-
3
Chest Fly (Machine)4 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
-
6
Rear Delt Fly (Dumbbell)4 Sets
-
7
Arnold Press4 Sets
-
8
Dip (Assisted)5 Sets
8-12 Reps
-
9
Tricep Rope Push Down (Cable)5 Sets
-
10
Seated Dip (Machine)5 Sets
-
Day 5
1
Pull-Up (Assisted)4 Sets
8-12 Reps
-
2
Lat Pulldown4 Sets
8-12 Reps
-
3
Leg Raise (Captain's Chair)6 Sets
-
4
Lat Pulldown (Close Grip)3 Sets
-
5
Seated Row (Cable)4 Sets
8-12 Reps
-
6
Decline Crunch6 Sets
-
7
Face Pull4 Sets
10-15 Reps
-
8
T-Bar Row4 Sets
8-12 Reps
-
9
Shrug (Dumbbell)4 Sets
-
10
Preacher Curl (Barbell)5 Sets
8-12 Reps
-
11
Bicep Curl (EZ Bar)5 Sets
-
Day 1
1
Bench Press (Barbell)5 Sets
8-12 Reps
-
2
Chest Fly (Cable)4 Sets
-
3
Chest Fly (Machine)4 Sets
8-12 Reps
-
4
Incline Chest Press (Machine)4 Sets
-
5
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
-
7
Rear Delt Fly (Dumbbell)4 Sets
-
8
Tricep Extension (Dumbbell)4 Sets
-
9
Tricep Pushdown (Cable)4 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)5 Sets
8-12 Reps
-
2
Leg Curl4 Sets
8-12 Reps
-
3
Seated Calf Raise4 Sets
15-20 Reps
-
4
Hack Squat4 Sets
8-12 Reps
-
5
Lying Leg Curl4 Sets
8-12 Reps
-
6
Standing Calf Raise4 Sets
-
7
Leg Press4 Sets
10-15 Reps
-
8
Leg Extension4 Sets
8-12 Reps
-
Day 6
1
Squat (Barbell)5 Sets
8-12 Reps
-
2
Leg Curl4 Sets
8-12 Reps
-
3
Seated Calf Raise4 Sets
15-20 Reps
-
4
Hack Squat4 Sets
8-12 Reps
-
5
Lying Leg Curl4 Sets
8-12 Reps
-
6
Standing Calf Raise4 Sets
-
7
Leg Press4 Sets
10-15 Reps
-
8
Leg Extension4 Sets
8-12 Reps
-