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Bakikito

by FREDDY L.
9 athletes joined

Program Description

Hugeness

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 08, 2024 08:09
  • Last Edited
    Nov 11, 2024 08:20
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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
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2A
Pull-Up (Weighted)
3
4-15 reps
-
2B
Overhead Press (Barbell)
3
4-8 reps
-
3A
Pec Deck (Machine)
3
10-17 reps
-
3B
Reverse Pec Deck
3
10-17 reps
-
4A
Preacher Curl (EZ Bar)
4
10-17 reps
-
4B
dumbbell overhead extension
3
10-17 reps
-
5A
Lateral Raise (Cable)
3
10-17 reps
-
5B
Standing Pullover (Cable)
3
10-17 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Split Squat (Dumbbell)
2
5-10 reps
-
4
Hip Adductor (Machine)
2
10-17 reps
-
5A
Calf Raise (Leg Press)
3
10-17 reps
-
5B
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Dumbbell Row
3
6-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
4
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-17 reps
-
5B
Tricep Extension (Dumbbell)
3
8-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3A
Leg Curl
3
10-17 reps
-
3B
Sissy Squat
3
AMRAP
-
4A
Standing Calf Raise
3
6-10 reps
-
4B
Decline Sit Up (Weighted)
3
10-17 reps
-
Week 1
1 / 12 Weeks
Day 2
1
High Bar Squat (Barbell)
3 Sets
3-5 Reps
-
2
Back Extension (Weighted)
3 Sets
8-12 Reps
-
3
Split Squat (Dumbbell)
2 Sets
5-10 Reps
-
4
Hip Adductor (Machine)
2 Sets
10-17 Reps
-
5A
Calf Raise (Leg Press)
3 Sets
10-17 Reps
-
5B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Leg Press
3 Sets
6-10 Reps
-
3A
Leg Curl
3 Sets
10-17 Reps
-
3B
Sissy Squat
3 Sets
AMRAP
-
4A
Standing Calf Raise
3 Sets
6-10 Reps
-
4B
Decline Sit Up (Weighted)
3 Sets
10-17 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3B
Dumbbell Row
3 Sets
6-10 Reps
-
4A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4B
Incline Curl (Dumbbell)
4 Sets
8-15 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
8-17 Reps
-
5B
Tricep Extension (Dumbbell)
3 Sets
8-17 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2A
Pull-Up (Weighted)
3 Sets
4-15 Reps
-
2B
Overhead Press (Barbell)
3 Sets
4-8 Reps
-
3A
Pec Deck (Machine)
3 Sets
10-17 Reps
-
3B
Reverse Pec Deck
3 Sets
10-17 Reps
-
4A
Preacher Curl (EZ Bar)
4 Sets
10-17 Reps
-
4B
dumbbell overhead extension
3 Sets
10-17 Reps
-
5A
Lateral Raise (Cable)
3 Sets
10-17 Reps
-
5B
Standing Pullover (Cable)
3 Sets
10-17 Reps
-