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BoostcampPNG

The Ultimate training program For mass and Strengt

by Andre R.
5 athletes joined

Program Description

The purpose of this program is to building Lean Muscle and gain Strength

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 02, 2024 01:02
  • Last Edited
    Jul 26, 2024 01:59
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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
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
3
12 reps
10 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
2
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
5
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
7
Hammer Curl
2
2
10 reps
8 reps
-
-
8
French Press
2
2
10 reps
8 reps
-
-
9
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
10
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
11
Seated Military Press (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Upright Row (Barbell)
2
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
10 reps
8 reps
-
-
6
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
7
Bicep Curl (Barbell)
1
3
10 reps
8 reps
-
-
8
Hammer Curl
2
2
10 reps
8 reps
-
-
9
French Press
2
2
10 reps
8 reps
-
-
10
Bench Press (Close Grip)
1
3
10 reps
8 reps
-
-
11
Overhead Extension (Dumbbell)
1
3
10 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
1
3
10 reps
8 reps
-
-
4
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
-
-
5A
Seated Dip (Machine)
2
2
10 reps
8 reps
-
-
6
Push Up
4
10 reps
-
7
Chin-Up (Bodyweight)
3
10 reps
-
8
Barbell Row
2
2
10 reps
8 reps
-
-
9
Chest Supported Row (Dumbbell)
2
2
10 reps
8 reps
-
-
10A
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
11
Dumbbell Row
2
2
10 reps
8 reps
-
-
12
Lat Pulldown (Single Arm)
1
3
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
2
2
15 reps
10 reps
-
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
12 reps
10 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Goblet Squat
4
10 reps
-
4
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
8 reps
-
-
2
Stiff Leg Deadlift
2
2
10 reps
8 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
8 reps
-
-
4
Goblet Squat
4
10 reps
-
5
Leg Extension
4
10 reps
-
6
Leg Curl
4
8 reps
-
7
Hip Abductor (Machine)
4
10 reps
-
8
Hip Adductor (Machine)
4
10 reps
-
9
Standing Calf Raise
4
10 reps
-
10
Seated Calf Raise
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
3
Upright Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
5
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
-
-
6
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
-
-
7
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
-
-
8
Hammer Curl
2 Sets
2 Sets
10 Reps
8 Reps
-
-
9
French Press
2 Sets
2 Sets
10 Reps
8 Reps
-
-
10
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
-
-
11
Overhead Extension (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
-
-
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
-
-
4
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
8 Reps
-
-
5A
Seated Dip (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
6
Push Up
4 Sets
10 Reps
-
7
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
8
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
-
-
9
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
10A
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
11
Dumbbell Row
2 Sets
2 Sets
10 Reps
8 Reps
-
-
12
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
8 Reps
-
-
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Stiff Leg Deadlift
2 Sets
2 Sets
10 Reps
8 Reps
-
-
3
Bulgarian Split Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
-
-
4
Goblet Squat
4 Sets
10 Reps
-
5
Leg Extension
4 Sets
10 Reps
-
6
Leg Curl
2 Sets
2 Sets
15 Reps
10 Reps
-
-
7
Hip Abductor (Machine)
4 Sets
10 Reps
-
8
Hip Adductor (Machine)
4 Sets
10 Reps
-
9
Standing Calf Raise
4 Sets
10 Reps
-
10
Seated Calf Raise
4 Sets
10 Reps
-