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BoostcampPNG

Golden Bod

by Matt Render

Program Description

life

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2025 06:16
  • Last Edited
    Feb 17, 2025 09:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Seated Overhead Press (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
3
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 7
6
Wide Grip Pull-Up
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Sissy Squat
2
15 reps
-
3A
Barbell Row
2
12 reps
-
3B
Kelso Shrug
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Lying Leg Curl
2
15 reps
-
6
Standing Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
RPE 7
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Spider Curl
3
15 reps
-
4
Preacher Curl (Dumbbell)
2
15 reps
-
5
Incline JM Press
3
12 reps
-
6
Oblique Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Hip Adductor (Machine)
3
12 reps
-
3
Leg Extension
2
15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Seated Calf Raise
1
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
-
1B
Chin-Up (Weighted)
3
-
2A
Incline Curl (Dumbbell)
2
15 reps
-
2B
Single Arm Tricep Extension (Cable)
2
15 reps
-
3
Rear Delt Fly (Machine)
2
15 reps
-
4
Abs Crunch (Weighted)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@7
2
Seated Overhead Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@7
3
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@7
4
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@9
5
Skull Crusher (Barbell)
1 Set
2 Sets
15 Reps
15 Reps
@9
@7
6
Wide Grip Pull-Up
3 Sets
15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
-
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@9
@9
@9
2
Sissy Squat
2 Sets
15 Reps
-
3A
Barbell Row
2 Sets
12 Reps
-
3B
Kelso Shrug
2 Sets
12 Reps
-
4
Pullover (Dumbbell)
2 Sets
12 Reps
-
5
Lying Leg Curl
2 Sets
15 Reps
-
6
Standing Calf Raise
1 Set
20 Reps
-
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@7
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
3
Spider Curl
3 Sets
15 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
15 Reps
-
5
Incline JM Press
3 Sets
12 Reps
-
6
Oblique Leg Raise
3 Sets
15 Reps
-
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
-
-
-
2
Hip Adductor (Machine)
3 Sets
12 Reps
-
3
Leg Extension
2 Sets
15 Reps
-
4
Seated Hamstring Curl
2 Sets
12 Reps
-
5
Seated Calf Raise
1 Set
20 Reps
-
Day 5
1A
Dip (Weighted)
3 Sets
-
1B
Chin-Up (Weighted)
3 Sets
-
2A
Incline Curl (Dumbbell)
2 Sets
15 Reps
-
2B
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
4
Abs Crunch (Weighted)
3 Sets
-