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BoostcampPNG

UL/UL/SHARMS

by Niko L.

Program Description

Strenght

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2025 06:26
  • Last Edited
    Feb 25, 2025 05:29

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
3-6 reps
-
2
Lat Pulldown
3
6-12 reps
-
3
Overhead Press (Barbell)
3
3-6 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Incline Bench Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
6-12 reps
-
8
Overhead Cable Extension (Bar)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Overhead Press (Barbell)
2
3-6 reps
-
4
Chest Supported Row (Machine)
2
5-8 reps
-
5
Incline Bench Press (Dumbbell)
2
5-8 reps
-
6
Lat Pulldown (Single Arm)
2
8-12 reps
-
7
Skull Crusher (Barbell)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9
Shrug (Barbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Lat Pulldown
3
6-12 reps
-
3
Overhead Press (Barbell)
3
3-6 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Incline Bench Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
6-12 reps
-
8
Overhead Cable Extension (Bar)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Lat Pulldown
3
6-12 reps
-
3
Overhead Press (Barbell)
3
3-6 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Incline Bench Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
6-12 reps
-
8
Overhead Cable Extension (Bar)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Lat Pulldown
3
6-12 reps
-
3
Overhead Press (Barbell)
3
3-6 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Incline Bench Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
6-12 reps
-
8
Overhead Cable Extension (Bar)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Lat Pulldown
3
6-12 reps
-
3
Overhead Press (Barbell)
3
3-6 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Incline Bench Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
6-12 reps
-
8
Overhead Cable Extension (Bar)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Lat Pulldown
3
6-12 reps
-
3
Overhead Press (Barbell)
3
3-6 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Incline Bench Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
6-12 reps
-
8
Overhead Cable Extension (Bar)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Lat Pulldown
3
6-12 reps
-
3
Overhead Press (Barbell)
3
3-6 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Incline Bench Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
6-12 reps
-
8
Overhead Cable Extension (Bar)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Lat Pulldown
3
6-12 reps
-
3
Overhead Press (Barbell)
3
3-6 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Incline Bench Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
6-12 reps
-
8
Overhead Cable Extension (Bar)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Lat Pulldown
3
6-12 reps
-
3
Overhead Press (Barbell)
3
3-6 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Incline Bench Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
6-12 reps
-
8
Overhead Cable Extension (Bar)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Lat Pulldown
3
6-12 reps
-
3
Overhead Press (Barbell)
3
3-6 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Incline Bench Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
6-12 reps
-
8
Overhead Cable Extension (Bar)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Lat Pulldown
3
6-12 reps
-
3
Overhead Press (Barbell)
3
3-6 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Incline Bench Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
6-12 reps
-
8
Overhead Cable Extension (Bar)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Hip Thrust (Barbell)
3
3-6 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Lying Leg Curl
2
8-12 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Cable Crunch
2
8-12 reps
-
6
Hanging Knee Raise
2
AMRAP
-
7
Back Extension
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Hip Thrust (Barbell)
3
3-6 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Hip Thrust (Barbell)
3
3-6 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Hip Thrust (Barbell)
3
3-6 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Hip Thrust (Barbell)
3
3-6 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Hip Thrust (Barbell)
3
3-6 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Hip Thrust (Barbell)
3
3-6 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Hip Thrust (Barbell)
3
3-6 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Hip Thrust (Barbell)
3
3-6 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Hip Thrust (Barbell)
3
3-6 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
-
2
Hip Thrust (Barbell)
3
3-6 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Chest Supported Row (Machine)
3
3-6 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Cable Extension (Bar)
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Reverse Cable Crossover
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-6 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Bench Press (Dumbbell)
2
5-8 reps
-
4
Single Arm Row (Dumbbell)
2
5-8 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
6
Meadow Row
2
8-12 reps
-
7
Overhead Cable Extension (Bar)
2
8-12 reps
-
8
Hammer Curl (Cable)
2
8-12 reps
-
9
Shrug (Trap Bar)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Chest Supported Row (Machine)
3
3-6 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Cable Extension (Bar)
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Reverse Cable Crossover
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Chest Supported Row (Machine)
3
3-6 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Cable Extension (Bar)
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Reverse Cable Crossover
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Chest Supported Row (Machine)
3
3-6 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Cable Extension (Bar)
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Reverse Cable Crossover
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Chest Supported Row (Machine)
3
3-6 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Cable Extension (Bar)
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Reverse Cable Crossover
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Chest Supported Row (Machine)
3
3-6 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Cable Extension (Bar)
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Reverse Cable Crossover
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Chest Supported Row (Machine)
3
3-6 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Cable Extension (Bar)
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Reverse Cable Crossover
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Chest Supported Row (Machine)
3
3-6 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Cable Extension (Bar)
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Reverse Cable Crossover
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Chest Supported Row (Machine)
3
3-6 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Cable Extension (Bar)
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Reverse Cable Crossover
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Chest Supported Row (Machine)
3
3-6 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Cable Extension (Bar)
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Reverse Cable Crossover
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-6 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Chest Supported Row (Machine)
3
3-6 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Cable Extension (Bar)
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
8
Reverse Cable Crossover
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
-
2
Hip Thrust (Barbell)
2
5-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Standing Calf Raise
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Cable Crunch
2
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Front Squat (Barbell)
3
3-6 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
7
Hanging Knee Raise
3
AMRAP
-
8
Back Extension
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
2
Overhead Cable Extension (Bar)
2
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
5-8 reps
-
6
Preacher Hammer Curl
2
8-12 reps
-
7
Reverse Cable Crossover
2
8-12 reps
-
8
Cable Tricep Kickback
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
2
Overhead Cable Extension (Bar)
2
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
5-8 reps
-
6
Preacher Hammer Curl
2
8-12 reps
-
7
Reverse Cable Crossover
2
8-12 reps
-
8
Cable Tricep Kickback
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
2
Overhead Cable Extension (Bar)
2
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
5-8 reps
-
6
Preacher Hammer Curl
2
8-12 reps
-
7
Reverse Cable Crossover
2
8-12 reps
-
8
Cable Tricep Kickback
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
2
Overhead Cable Extension (Bar)
2
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
5-8 reps
-
6
Preacher Hammer Curl
2
8-12 reps
-
7
Reverse Cable Crossover
2
8-12 reps
-
8
Cable Tricep Kickback
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
2
Overhead Cable Extension (Bar)
2
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
5-8 reps
-
6
Preacher Hammer Curl
2
8-12 reps
-
7
Reverse Cable Crossover
2
8-12 reps
-
8
Cable Tricep Kickback
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
2
Overhead Cable Extension (Bar)
2
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
5-8 reps
-
6
Preacher Hammer Curl
2
8-12 reps
-
7
Reverse Cable Crossover
2
8-12 reps
-
8
Cable Tricep Kickback
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
2
Overhead Cable Extension (Bar)
2
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
5-8 reps
-
6
Preacher Hammer Curl
2
8-12 reps
-
7
Reverse Cable Crossover
2
8-12 reps
-
8
Cable Tricep Kickback
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
2
Overhead Cable Extension (Bar)
2
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
5-8 reps
-
6
Preacher Hammer Curl
2
8-12 reps
-
7
Reverse Cable Crossover
2
8-12 reps
-
8
Cable Tricep Kickback
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
2
Overhead Cable Extension (Bar)
2
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
5-8 reps
-
6
Preacher Hammer Curl
2
8-12 reps
-
7
Reverse Cable Crossover
2
8-12 reps
-
8
Cable Tricep Kickback
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
2
Overhead Cable Extension (Bar)
2
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
5-8 reps
-
6
Preacher Hammer Curl
2
8-12 reps
-
7
Reverse Cable Crossover
2
8-12 reps
-
8
Cable Tricep Kickback
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
2
Overhead Cable Extension (Bar)
2
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
5-8 reps
-
6
Preacher Hammer Curl
2
8-12 reps
-
7
Reverse Cable Crossover
2
8-12 reps
-
8
Cable Tricep Kickback
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
2
Overhead Cable Extension (Bar)
2
8-12 reps
-
3
Preacher Curl (Dumbbell)
2
8-12 reps
-
4
Lateral Raise (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
5-8 reps
-
6
Preacher Hammer Curl
2
8-12 reps
-
7
Reverse Cable Crossover
2
8-12 reps
-
8
Cable Tricep Kickback
2
8-12 reps
-
9
Bayesian Curl
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 5
1
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
-
2
Overhead Cable Extension (Bar)
2 Sets
8-12 Reps
-
3
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
5
Skull Crusher (Barbell)
2 Sets
5-8 Reps
-
6
Preacher Hammer Curl
2 Sets
8-12 Reps
-
7
Reverse Cable Crossover
2 Sets
8-12 Reps
-
8
Cable Tricep Kickback
2 Sets
8-12 Reps
-
9
Bayesian Curl
2 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
3-6 Reps
-
2
Lat Pulldown
3 Sets
6-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
3-6 Reps
-
4
Chest Supported Row (Machine)
3 Sets
5-8 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
3 Sets
6-12 Reps
-
8
Overhead Cable Extension (Bar)
3 Sets
6-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
3-6 Reps
-
2
Hip Thrust (Barbell)
3 Sets
3-6 Reps
-
3
Lying Leg Curl
3 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Cable Crunch
3 Sets
8-12 Reps
-
7
Hanging Knee Raise
3 Sets
AMRAP
-
8
Back Extension
3 Sets
AMRAP
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
3-6 Reps
-
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
-
3
Bench Press (Dumbbell)
3 Sets
5-8 Reps
-
4
Chest Supported Row (Machine)
3 Sets
3-6 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Overhead Cable Extension (Bar)
3 Sets
8-12 Reps
-
7
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
8
Reverse Cable Crossover
3 Sets
6-12 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
-
2
Front Squat (Barbell)
3 Sets
3-6 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
8-12 Reps
-
5
Lying Leg Curl
3 Sets
8-12 Reps
-
6
Cable Crunch
3 Sets
8-12 Reps
-
7
Hanging Knee Raise
3 Sets
AMRAP
-
8
Back Extension
3 Sets
AMRAP
-