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BoostcampPNG

Train as the Rock

by Dimitri S.
5 athletes joined
5.0
(1 rating)

Program Description

Get muscles and a lot of them

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2024 05:31
  • Last Edited
    Aug 29, 2024 07:36
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4.8 Stars with 10, 000+ Ratings
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
Wide Grip Pull-Up
4
10 reps
2
Single Arm Row (Dumbbell)
4
10 reps
3
Barbell Row
4
10 reps
4
Lat Pulldown
3
12 reps
5
Seated Row (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Face Pull
3
12 reps
8
Shrug (Barbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
2
Single Arm Row (Dumbbell)
4
10 reps
3
Barbell Row
4
10 reps
4
Lat Pulldown
3
12 reps
5
Seated Row (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Face Pull
3
12 reps
8
Shrug (Barbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
2
Single Arm Row (Dumbbell)
4
10 reps
3
Barbell Row
4
10 reps
4
Lat Pulldown
3
12 reps
5
Seated Row (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Face Pull
3
12 reps
8
Shrug (Barbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
2
Single Arm Row (Dumbbell)
4
10 reps
3
Barbell Row
4
10 reps
4
Lat Pulldown
3
12 reps
5
Seated Row (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Face Pull
3
12 reps
8
Shrug (Barbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
2
Single Arm Row (Dumbbell)
4
10 reps
3
Barbell Row
4
10 reps
4
Lat Pulldown
3
12 reps
5
Seated Row (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Face Pull
3
12 reps
8
Shrug (Barbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
2
Single Arm Row (Dumbbell)
4
10 reps
3
Barbell Row
4
10 reps
4
Lat Pulldown
3
12 reps
5
Seated Row (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Face Pull
3
12 reps
8
Shrug (Barbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
2
Single Arm Row (Dumbbell)
4
10 reps
3
Barbell Row
4
10 reps
4
Lat Pulldown
3
12 reps
5
Seated Row (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Face Pull
3
12 reps
8
Shrug (Barbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
2
Single Arm Row (Dumbbell)
4
10 reps
3
Barbell Row
4
10 reps
4
Lat Pulldown
3
12 reps
5
Seated Row (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Face Pull
3
12 reps
8
Shrug (Barbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
2
Single Arm Row (Dumbbell)
4
10 reps
3
Barbell Row
4
10 reps
4
Lat Pulldown
3
12 reps
5
Seated Row (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Face Pull
3
12 reps
8
Shrug (Barbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
2
Single Arm Row (Dumbbell)
4
10 reps
3
Barbell Row
4
10 reps
4
Lat Pulldown
3
12 reps
5
Seated Row (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Face Pull
3
12 reps
8
Shrug (Barbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
2
Single Arm Row (Dumbbell)
4
10 reps
3
Barbell Row
4
10 reps
4
Lat Pulldown
3
12 reps
5
Seated Row (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Face Pull
3
12 reps
8
Shrug (Barbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
2
Single Arm Row (Dumbbell)
4
10 reps
3
Barbell Row
4
10 reps
4
Lat Pulldown
3
12 reps
5
Seated Row (Cable)
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
7
Face Pull
3
12 reps
8
Shrug (Barbell)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Incline Chest Press (Machine)
4
12 reps
4
Pec Fly (Dumbbell)
3
12 reps
5
Chest Fly (Cable)
3
15 reps
6
Dip (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Incline Chest Press (Machine)
4
12 reps
4
Pec Fly (Dumbbell)
3
12 reps
5
Chest Fly (Cable)
3
15 reps
6
Dip (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Incline Chest Press (Machine)
4
12 reps
4
Pec Fly (Dumbbell)
3
12 reps
5
Chest Fly (Cable)
3
15 reps
6
Dip (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Incline Chest Press (Machine)
4
12 reps
4
Pec Fly (Dumbbell)
3
12 reps
5
Chest Fly (Cable)
3
15 reps
6
Dip (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Incline Chest Press (Machine)
4
12 reps
4
Pec Fly (Dumbbell)
3
12 reps
5
Chest Fly (Cable)
3
15 reps
6
Dip (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Incline Chest Press (Machine)
4
12 reps
4
Pec Fly (Dumbbell)
3
12 reps
5
Chest Fly (Cable)
3
15 reps
6
Dip (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Incline Chest Press (Machine)
4
12 reps
4
Pec Fly (Dumbbell)
3
12 reps
5
Chest Fly (Cable)
3
15 reps
6
Dip (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Incline Chest Press (Machine)
4
12 reps
4
Pec Fly (Dumbbell)
3
12 reps
5
Chest Fly (Cable)
3
15 reps
6
Dip (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Incline Chest Press (Machine)
4
12 reps
4
Pec Fly (Dumbbell)
3
12 reps
5
Chest Fly (Cable)
3
15 reps
6
Dip (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Incline Chest Press (Machine)
4
12 reps
4
Pec Fly (Dumbbell)
3
12 reps
5
Chest Fly (Cable)
3
15 reps
6
Dip (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Incline Chest Press (Machine)
4
12 reps
4
Pec Fly (Dumbbell)
3
12 reps
5
Chest Fly (Cable)
3
15 reps
6
Dip (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Bench Press (Dumbbell)
4
12 reps
3
Incline Chest Press (Machine)
4
12 reps
4
Pec Fly (Dumbbell)
3
12 reps
5
Chest Fly (Cable)
3
15 reps
6
Dip (Bodyweight)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
2
Leg Press
4
50 reps
3
Walking Lunge (Dumbbell)
4
40 reps
4
Hack Squat
4
20 reps
5
Romanian Deadlift (Dumbbell)
4
12 reps
6
Lying Leg Curl
4
12 reps
7
Standing Calf Raise
5
75 reps
8
Seated Calf Raise
5
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
2
Leg Press
4
50 reps
3
Walking Lunge (Dumbbell)
4
40 reps
4
Hack Squat
4
20 reps
5
Romanian Deadlift (Dumbbell)
4
12 reps
6
Lying Leg Curl
4
12 reps
7
Standing Calf Raise
5
75 reps
8
Seated Calf Raise
5
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
2
Leg Press
4
50 reps
3
Walking Lunge (Dumbbell)
4
40 reps
4
Hack Squat
4
20 reps
5
Romanian Deadlift (Dumbbell)
4
12 reps
6
Lying Leg Curl
4
12 reps
7
Standing Calf Raise
5
75 reps
8
Seated Calf Raise
5
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
2
Leg Press
4
50 reps
3
Walking Lunge (Dumbbell)
4
40 reps
4
Hack Squat
4
20 reps
5
Romanian Deadlift (Dumbbell)
4
12 reps
6
Lying Leg Curl
4
12 reps
7
Standing Calf Raise
5
75 reps
8
Seated Calf Raise
5
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
2
Leg Press
4
50 reps
3
Walking Lunge (Dumbbell)
4
40 reps
4
Hack Squat
4
20 reps
5
Romanian Deadlift (Dumbbell)
4
12 reps
6
Lying Leg Curl
4
12 reps
7
Standing Calf Raise
5
75 reps
8
Seated Calf Raise
5
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
2
Leg Press
4
50 reps
3
Walking Lunge (Dumbbell)
4
40 reps
4
Hack Squat
4
20 reps
5
Romanian Deadlift (Dumbbell)
4
12 reps
6
Lying Leg Curl
4
12 reps
7
Standing Calf Raise
5
75 reps
8
Seated Calf Raise
5
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
2
Leg Press
4
50 reps
3
Walking Lunge (Dumbbell)
4
40 reps
4
Hack Squat
4
20 reps
5
Romanian Deadlift (Dumbbell)
4
12 reps
6
Lying Leg Curl
4
12 reps
7
Standing Calf Raise
5
75 reps
8
Seated Calf Raise
5
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
2
Leg Press
4
50 reps
3
Walking Lunge (Dumbbell)
4
40 reps
4
Hack Squat
4
20 reps
5
Romanian Deadlift (Dumbbell)
4
12 reps
6
Lying Leg Curl
4
12 reps
7
Standing Calf Raise
5
75 reps
8
Seated Calf Raise
5
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
2
Leg Press
4
50 reps
3
Walking Lunge (Dumbbell)
4
40 reps
4
Hack Squat
4
20 reps
5
Romanian Deadlift (Dumbbell)
4
12 reps
6
Lying Leg Curl
4
12 reps
7
Standing Calf Raise
5
75 reps
8
Seated Calf Raise
5
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
2
Leg Press
4
50 reps
3
Walking Lunge (Dumbbell)
4
40 reps
4
Hack Squat
4
20 reps
5
Romanian Deadlift (Dumbbell)
4
12 reps
6
Lying Leg Curl
4
12 reps
7
Standing Calf Raise
5
75 reps
8
Seated Calf Raise
5
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
2
Leg Press
4
50 reps
3
Walking Lunge (Dumbbell)
4
40 reps
4
Hack Squat
4
20 reps
5
Romanian Deadlift (Dumbbell)
4
12 reps
6
Lying Leg Curl
4
12 reps
7
Standing Calf Raise
5
75 reps
8
Seated Calf Raise
5
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
25 reps
2
Leg Press
4
50 reps
3
Walking Lunge (Dumbbell)
4
40 reps
4
Hack Squat
4
20 reps
5
Romanian Deadlift (Dumbbell)
4
12 reps
6
Lying Leg Curl
4
12 reps
7
Standing Calf Raise
5
75 reps
8
Seated Calf Raise
5
50 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
2
Seated Overhead Press (Dumbbell)
3
10 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
One Arm Lateral Raise (Cable)
3
20 reps
5
Rear Delt Fly (Machine)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
2
Seated Overhead Press (Dumbbell)
3
10 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
One Arm Lateral Raise (Cable)
3
20 reps
5
Rear Delt Fly (Machine)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
2
Seated Overhead Press (Dumbbell)
3
10 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
One Arm Lateral Raise (Cable)
3
20 reps
5
Rear Delt Fly (Machine)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
2
Seated Overhead Press (Dumbbell)
3
10 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
One Arm Lateral Raise (Cable)
3
20 reps
5
Rear Delt Fly (Machine)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
2
Seated Overhead Press (Dumbbell)
3
10 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
One Arm Lateral Raise (Cable)
3
20 reps
5
Rear Delt Fly (Machine)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
2
Seated Overhead Press (Dumbbell)
3
10 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
One Arm Lateral Raise (Cable)
3
20 reps
5
Rear Delt Fly (Machine)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
2
Seated Overhead Press (Dumbbell)
3
10 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
One Arm Lateral Raise (Cable)
3
20 reps
5
Rear Delt Fly (Machine)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
2
Seated Overhead Press (Dumbbell)
3
10 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
One Arm Lateral Raise (Cable)
3
20 reps
5
Rear Delt Fly (Machine)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
2
Seated Overhead Press (Dumbbell)
3
10 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
One Arm Lateral Raise (Cable)
3
20 reps
5
Rear Delt Fly (Machine)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
2
Seated Overhead Press (Dumbbell)
3
10 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
One Arm Lateral Raise (Cable)
3
20 reps
5
Rear Delt Fly (Machine)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
2
Seated Overhead Press (Dumbbell)
3
10 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
One Arm Lateral Raise (Cable)
3
20 reps
5
Rear Delt Fly (Machine)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
2
Seated Overhead Press (Dumbbell)
3
10 reps
3
Lateral Raise (Dumbbell)
4
12 reps
4
One Arm Lateral Raise (Cable)
3
20 reps
5
Rear Delt Fly (Machine)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
2
Bicep Curl (EZ Bar)
4
12 reps
3
Bicep Curl (Cable)
4
12 reps
4
Tricep Rope Push Down (Cable)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Dip (Bodyweight)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
2
Bicep Curl (EZ Bar)
4
12 reps
3
Bicep Curl (Cable)
4
12 reps
4
Tricep Rope Push Down (Cable)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Dip (Bodyweight)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
2
Bicep Curl (EZ Bar)
4
12 reps
3
Bicep Curl (Cable)
4
12 reps
4
Tricep Rope Push Down (Cable)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Dip (Bodyweight)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
2
Bicep Curl (EZ Bar)
4
12 reps
3
Bicep Curl (Cable)
4
12 reps
4
Tricep Rope Push Down (Cable)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Dip (Bodyweight)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
2
Bicep Curl (EZ Bar)
4
12 reps
3
Bicep Curl (Cable)
4
12 reps
4
Tricep Rope Push Down (Cable)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Dip (Bodyweight)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
2
Bicep Curl (EZ Bar)
4
12 reps
3
Bicep Curl (Cable)
4
12 reps
4
Tricep Rope Push Down (Cable)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Dip (Bodyweight)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
2
Bicep Curl (EZ Bar)
4
12 reps
3
Bicep Curl (Cable)
4
12 reps
4
Tricep Rope Push Down (Cable)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Dip (Bodyweight)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
2
Bicep Curl (EZ Bar)
4
12 reps
3
Bicep Curl (Cable)
4
12 reps
4
Tricep Rope Push Down (Cable)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Dip (Bodyweight)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
2
Bicep Curl (EZ Bar)
4
12 reps
3
Bicep Curl (Cable)
4
12 reps
4
Tricep Rope Push Down (Cable)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Dip (Bodyweight)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
2
Bicep Curl (EZ Bar)
4
12 reps
3
Bicep Curl (Cable)
4
12 reps
4
Tricep Rope Push Down (Cable)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Dip (Bodyweight)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
2
Bicep Curl (EZ Bar)
4
12 reps
3
Bicep Curl (Cable)
4
12 reps
4
Tricep Rope Push Down (Cable)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Dip (Bodyweight)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
12 reps
2
Bicep Curl (EZ Bar)
4
12 reps
3
Bicep Curl (Cable)
4
12 reps
4
Tricep Rope Push Down (Cable)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Dip (Bodyweight)
4
12 reps
Week 1
1 / 12 Weeks
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
3
Barbell Row
4 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
8
Shrug (Barbell)
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Incline Chest Press (Machine)
4 Sets
12 Reps
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Dip (Bodyweight)
3 Sets
Day 3
1
Leg Extension
4 Sets
25 Reps
2
Leg Press
4 Sets
50 Reps
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
4
Hack Squat
4 Sets
20 Reps
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
6
Lying Leg Curl
4 Sets
12 Reps
7
Standing Calf Raise
5 Sets
75 Reps
8
Seated Calf Raise
5 Sets
50 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
3
Bicep Curl (Cable)
4 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps