Program Description
Purpose of this Program is to resemble the Toji Fushiguro physique. How to run this program: Eat in a caloric surplus to build muscle and run the solit as I recommend: 2 days on, 1 day off for recovery. Make sure to train hard and DONT SKIP AB TRAINING
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedMay 06, 2024 04:14
- Last EditedJul 08, 2024 05:20
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Dumbbell Row
3
6-12 reps
3
Incline Bench Press (Dumbbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-8 reps
5
Chest Fly (Machine)
2
6-10 reps
6
Sit Up (Weighted)
3
6-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
5-8 reps
2
Bicep Curl (Barbell)
3
6-10 reps
3
Skull Crusher (Barbell)
3
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
5
Lateral Raise (Machine)
3
10-15 reps
6
Reverse Pec Deck
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
High Bar Squat (Barbell)
3
5-8 reps
3
Hanging Leg Raise
3
10-15 reps
4
Standing Calf Raise (Smith Machine)
3
10-15 reps
5
Leg Curl
2
6-12 reps
6
Leg Extension
2
8-15 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
5-8 Reps
2
Dumbbell Row3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)3 Sets
5-8 Reps
5
Chest Fly (Machine)2 Sets
6-10 Reps
6
Sit Up (Weighted)3 Sets
6-10 Reps
Day 2
1
Seated Overhead Press (Barbell)3 Sets
5-8 Reps
2
Bicep Curl (Barbell)3 Sets
6-10 Reps
3
Skull Crusher (Barbell)3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)2 Sets
6-12 Reps
5
Lateral Raise (Machine)3 Sets
10-15 Reps
6
Reverse Pec Deck3 Sets
10-15 Reps
Day 3
1
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
2
High Bar Squat (Barbell)3 Sets
5-8 Reps
3
Hanging Leg Raise3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)3 Sets
10-15 Reps
5
Leg Curl2 Sets
6-12 Reps
6
Leg Extension2 Sets
8-15 Reps
Day 6
1
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
2
High Bar Squat (Barbell)3 Sets
5-8 Reps
3
Hanging Leg Raise3 Sets
10-15 Reps
4
Standing Calf Raise (Smith Machine)3 Sets
10-15 Reps
5
Leg Curl2 Sets
6-12 Reps
6
Leg Extension2 Sets
8-15 Reps
Day 5
1
Seated Overhead Press (Barbell)3 Sets
5-8 Reps
2
Bicep Curl (Barbell)3 Sets
6-10 Reps
3
Skull Crusher (Barbell)3 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)2 Sets
6-12 Reps
5
Lateral Raise (Machine)3 Sets
10-15 Reps
6
Reverse Pec Deck3 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)3 Sets
5-8 Reps
2
Dumbbell Row3 Sets
6-12 Reps
3
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)3 Sets
5-8 Reps
5
Chest Fly (Machine)2 Sets
6-10 Reps
6
Sit Up (Weighted)3 Sets
6-10 Reps