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Tight Rig

by Reece R.
3 athletes joined

Program Description

Get wham

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2024 03:46
  • Last Edited
    Aug 30, 2024 10:03
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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
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
20 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Power Shrug
3
20+ reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Power Shrug
3
20+ reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Power Shrug
3
20+ reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Power Shrug
3
20+ reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Power Shrug
3
20+ reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Power Shrug
3
20+ reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Power Shrug
3
20+ reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Power Shrug
3
20+ reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Power Shrug
3
20+ reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Power Shrug
3
20+ reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Power Shrug
3
20+ reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Power Shrug
3
20+ reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Leg Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100 reps
-
2
Seated Shoulder Press
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6
Decline Tricep Extensions
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100 reps
-
2
Seated Shoulder Press
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6
Decline Tricep Extensions
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100 reps
-
2
Seated Shoulder Press
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6
Decline Tricep Extensions
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100 reps
-
2
Seated Shoulder Press
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6
Decline Tricep Extensions
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100 reps
-
2
Seated Shoulder Press
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6
Decline Tricep Extensions
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100 reps
-
2
Seated Shoulder Press
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6
Decline Tricep Extensions
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100 reps
-
2
Seated Shoulder Press
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6
Decline Tricep Extensions
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100 reps
-
2
Seated Shoulder Press
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6
Decline Tricep Extensions
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100 reps
-
2
Seated Shoulder Press
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6
Decline Tricep Extensions
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100 reps
-
2
Seated Shoulder Press
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6
Decline Tricep Extensions
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100 reps
-
2
Seated Shoulder Press
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6
Decline Tricep Extensions
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100 reps
-
2
Seated Shoulder Press
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
6
Decline Tricep Extensions
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Power Shrug
3
20 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Rope Curls
3
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Power Shrug
3
20 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Rope Curls
3
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Power Shrug
3
20 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Rope Curls
3
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Power Shrug
3
20 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Rope Curls
3
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Power Shrug
3
20 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Rope Curls
3
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Power Shrug
3
20 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Rope Curls
3
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Power Shrug
3
20 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Rope Curls
3
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Power Shrug
3
20 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Rope Curls
3
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Power Shrug
3
20 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Rope Curls
3
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Power Shrug
3
20 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Rope Curls
3
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Power Shrug
3
20 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Rope Curls
3
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Power Shrug
3
20 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Rope Curls
3
12-15 reps
-
7
Reverse Wrist Curl (Barbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Bodyweight)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hack Squat
3
8-12 reps
-
3
Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Bodyweight)
3
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Bodyweight)
1 Set
100 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
3
Power Shrug
3 Sets
20+ Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Reverse Wrist Curl (Barbell)
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
-
-
-
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
4
Chest Fly (Cable)
3 Sets
8-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press
2 Sets
2 Sets
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Standing Calf Raise
3 Sets
20 Reps
-
5
Decline Sit Up (Bodyweight)
3 Sets
20 Reps
-
Day 4
1
Dip (Bodyweight)
1 Set
100 Reps
-
2
Seated Shoulder Press
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
6
Decline Tricep Extensions
3 Sets
12-15 Reps
-
Day 5
1
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
12-15 Reps
-
3
Power Shrug
3 Sets
20 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Rope Curls
3 Sets
12-15 Reps
-
7
Reverse Wrist Curl (Barbell)
3 Sets
20 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Hack Squat
3 Sets
8-12 Reps
-
3
Hamstring Curl
3 Sets
12-15 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
6
Decline Sit Up (Bodyweight)
3 Sets
20 Reps
-