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BoostcampPNG

Vengeance(Minimum Dose Strength + Jackd 'N Stackd)

by Ataberk B.

Program Description

HEAVILY BASED ON GVS' RECOVERING POWERLIFTER Wide Lats Menacing Upper Back Round, Broad Shoulders Massive Triceps Thick Forearms Bulbous Biceps Athletic Legs Shelf-like Upper Pecs

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 21, 2025 06:03
  • Last Edited
    Jan 22, 2025 11:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Dumbbell Row
2
8-10 reps
-
4
Pullover (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
-
7
French Press
2
6-15 reps
-
8
Bicep Curl (Cable)
2
8-15 reps
-
9
Hammer Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Dumbbell Row
2
8-10 reps
-
4
Pullover (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
-
7
French Press
2
6-15 reps
-
8
Bicep Curl (Cable)
2
8-15 reps
-
9
Hammer Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Dumbbell Row
2
8-10 reps
-
4
Pullover (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
-
7
French Press
2
6-15 reps
-
8
Bicep Curl (Cable)
2
8-15 reps
-
9
Hammer Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Dumbbell Row
2
8-10 reps
-
4
Pullover (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
-
7
French Press
2
6-15 reps
-
8
Bicep Curl (Cable)
2
8-15 reps
-
9
Hammer Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Dumbbell Row
2
8-10 reps
-
4
Pullover (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
-
7
French Press
2
6-15 reps
-
8
Bicep Curl (Cable)
2
8-15 reps
-
9
Hammer Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Dumbbell Row
2
8-10 reps
-
4
Pullover (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
-
7
French Press
2
6-15 reps
-
8
Bicep Curl (Cable)
2
8-15 reps
-
9
Hammer Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Dumbbell Row
2
8-10 reps
-
4
Pullover (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
-
7
French Press
2
6-15 reps
-
8
Bicep Curl (Cable)
2
8-15 reps
-
9
Hammer Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Dumbbell Row
2
8-10 reps
-
4
Pullover (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
-
7
French Press
2
6-15 reps
-
8
Bicep Curl (Cable)
2
8-15 reps
-
9
Hammer Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Dumbbell Row
2
8-10 reps
-
4
Pullover (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
-
7
French Press
2
6-15 reps
-
8
Bicep Curl (Cable)
2
8-15 reps
-
9
Hammer Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Dumbbell Row
2
8-10 reps
-
4
Pullover (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
-
7
French Press
2
6-15 reps
-
8
Bicep Curl (Cable)
2
8-15 reps
-
9
Hammer Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Dumbbell Row
2
8-10 reps
-
4
Pullover (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
-
7
French Press
2
6-15 reps
-
8
Bicep Curl (Cable)
2
8-15 reps
-
9
Hammer Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Dumbbell Row
2
8-10 reps
-
4
Pullover (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
-
7
French Press
2
6-15 reps
-
8
Bicep Curl (Cable)
2
8-15 reps
-
9
Hammer Curl (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
-
6
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
2
8-10 reps
-
4
Face Pull
3
15-30 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
6
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
2
8-10 reps
-
4
Face Pull
3
15-30 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
6
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
2
8-10 reps
-
4
Face Pull
3
15-30 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
6
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
2
8-10 reps
-
4
Face Pull
3
15-30 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
6
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
2
8-10 reps
-
4
Face Pull
3
15-30 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
6
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
2
8-10 reps
-
4
Face Pull
3
15-30 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
6
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
2
8-10 reps
-
4
Face Pull
3
15-30 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
6
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
2
8-10 reps
-
4
Face Pull
3
15-30 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
6
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
2
8-10 reps
-
4
Face Pull
3
15-30 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
6
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
2
8-10 reps
-
4
Face Pull
3
15-30 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
6
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
2
8-10 reps
-
4
Face Pull
3
15-30 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
6
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 9
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
2
8-10 reps
-
4
Face Pull
3
15-30 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
6
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
7
Incline Curl (Dumbbell)
2
6-12 reps
-
8
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10 reps
-
2
Bicep Curl (Barbell)
2
6-10 reps
-
3
Skull Crusher (Barbell)
1
8-12 reps
-
4
Hammer Curl
1
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10 reps
-
2
Bicep Curl (Barbell)
2
6-10 reps
-
3
Skull Crusher (Barbell)
1
8-12 reps
-
4
Hammer Curl
1
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10 reps
-
2
Bicep Curl (Barbell)
2
6-10 reps
-
3
Skull Crusher (Barbell)
1
8-12 reps
-
4
Hammer Curl
1
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10 reps
-
2
Bicep Curl (Barbell)
2
6-10 reps
-
3
Skull Crusher (Barbell)
1
8-12 reps
-
4
Hammer Curl
1
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10 reps
-
2
Bicep Curl (Barbell)
2
6-10 reps
-
3
Skull Crusher (Barbell)
1
8-12 reps
-
4
Hammer Curl
1
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10 reps
-
2
Bicep Curl (Barbell)
2
6-10 reps
-
3
Skull Crusher (Barbell)
1
8-12 reps
-
4
Hammer Curl
1
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10 reps
-
2
Bicep Curl (Barbell)
2
6-10 reps
-
3
Skull Crusher (Barbell)
1
8-12 reps
-
4
Hammer Curl
1
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10 reps
-
2
Bicep Curl (Barbell)
2
6-10 reps
-
3
Skull Crusher (Barbell)
1
8-12 reps
-
4
Hammer Curl
1
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10 reps
-
2
Bicep Curl (Barbell)
2
6-10 reps
-
3
Skull Crusher (Barbell)
1
8-12 reps
-
4
Hammer Curl
1
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10 reps
-
2
Bicep Curl (Barbell)
2
6-10 reps
-
3
Skull Crusher (Barbell)
1
8-12 reps
-
4
Hammer Curl
1
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10 reps
-
2
Bicep Curl (Barbell)
2
6-10 reps
-
3
Skull Crusher (Barbell)
1
8-12 reps
-
4
Hammer Curl
1
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
10 reps
-
2
Bicep Curl (Barbell)
2
6-10 reps
-
3
Skull Crusher (Barbell)
1
8-12 reps
-
4
Hammer Curl
1
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
2 Sets
1 Reps
3 Reps
@9
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Reps
1 Reps
3 Reps
@9
@8
@8
3
Dumbbell Row
2 Sets
8-10 Reps
-
4
Pullover (Dumbbell)
2 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
-
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
-
7
French Press
2 Sets
6-15 Reps
-
8
Bicep Curl (Cable)
2 Sets
8-15 Reps
-
9
Hammer Curl (Cable)
2 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Reps
1 Reps
3 Reps
@9
@8
@8
3
Hyperextension
2 Sets
-
4
Sit Up
3 Sets
10-20 Reps
-
5
Reverse Bicep Curl (EZ Bar)
2 Sets
8-15 Reps
-
6
Wrist Curls
2 Sets
10-15 Reps
-
Day 3
1
Squat (Smith Machine)
1 Set
2 Sets
1 Reps
3 Reps
@9
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Reps
1 Reps
3 Reps
@9
@8
@8
3
Pull-Up (Bodyweight)
2 Sets
8-10 Reps
-
4
Face Pull
3 Sets
15-30 Reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-10 Reps
-
6
Upright Row (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
7
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
Day 4
1
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
2
Bicep Curl (Barbell)
2 Sets
6-10 Reps
-
3
Skull Crusher (Barbell)
1 Set
8-12 Reps
-
4
Hammer Curl
1 Set
10-15 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
6
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
-