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BoostcampPNG

Building muscles in effective and efficient way.

by Mohamad Kashor
1 athletes joined

Program Description

Effective and efficient

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 02, 2024 09:15
  • Last Edited
    Aug 08, 2024 01:42

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.
Muscle Engagement
Front
Back
MuscleSet
Chest
14.8%
Triceps
14.4%
Front Delts
12.7%
Middle Delts
8.7%
Biceps
8.6%
Lats
8.2%
Hamstrings
6.2%
Upper Back
6.2%
Quadriceps
5.3%
Glutes
4%
Rear Delts
3.3%
Calves
2.1%
Lower Back
1.6%
Abs
1.5%
Adductors
1.3%
Forearms
1.2%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Leg Curl
3
8-15 reps
-
4
Standing Pullover (Cable)
3
8-15 reps
-
5A
Bicep Curl (Cable)
3
8-12 reps
-
5B
Revers Cable Fly
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Leg Curl
3
8-15 reps
-
4
Standing Pullover (Cable)
3
8-15 reps
-
5A
Revers Cable Fly
3
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Leg Curl
3
8-15 reps
-
4
Standing Pullover (Cable)
3
8-15 reps
-
5A
Revers Cable Fly
3
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Leg Curl
3
8-15 reps
-
4
Standing Pullover (Cable)
3
8-15 reps
-
5A
Revers Cable Fly
3
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Leg Curl
3
8-15 reps
-
4
Standing Pullover (Cable)
3
8-15 reps
-
5A
Revers Cable Fly
3
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Leg Curl
3
8-15 reps
-
4
Standing Pullover (Cable)
3
8-15 reps
-
5A
Revers Cable Fly
3
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Leg Curl
3
8-15 reps
-
4
Standing Pullover (Cable)
3
8-15 reps
-
5A
Revers Cable Fly
3
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Leg Curl
3
8-15 reps
-
4
Standing Pullover (Cable)
3
8-15 reps
-
5A
Revers Cable Fly
3
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Leg Curl
3
8-15 reps
-
4
Standing Pullover (Cable)
3
8-15 reps
-
5A
Revers Cable Fly
3
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Leg Curl
3
8-15 reps
-
4
Standing Pullover (Cable)
3
8-15 reps
-
5A
Revers Cable Fly
3
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Leg Curl
3
8-15 reps
-
4
Standing Pullover (Cable)
3
8-15 reps
-
5A
Revers Cable Fly
3
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lying Leg Curl
3
8-15 reps
-
4
Standing Pullover (Cable)
3
8-15 reps
-
5A
Revers Cable Fly
3
8-15 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-15 reps
-
5
Crossover Tri
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Chest Fly (Machine)
3
8-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Chest Fly (Machine)
3
8-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Chest Fly (Machine)
3
8-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Chest Fly (Machine)
3
8-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Chest Fly (Machine)
3
8-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Chest Fly (Machine)
3
8-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Chest Fly (Machine)
3
8-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Chest Fly (Machine)
3
8-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Chest Fly (Machine)
3
8-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Chest Fly (Machine)
3
8-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Incline Bench Press (Smith Machine)
3
8-15 reps
-
4
Chest Fly (Machine)
3
8-15 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-15 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Preacher Curl (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Squat (Smith Machine)
2
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Squat (Smith Machine)
2
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Squat (Smith Machine)
2
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Squat (Smith Machine)
2
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Squat (Smith Machine)
2
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Squat (Smith Machine)
2
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Squat (Smith Machine)
2
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Squat (Smith Machine)
2
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Squat (Smith Machine)
2
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Squat (Smith Machine)
2
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5
Leg Extension
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Squat (Smith Machine)
2
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Preacher Curl (Barbell)
3
8-12 reps
-
5
Leg Extension
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-10 reps
-
5A
Chest Fly (Machine)
3
8-15 reps
-
5B
Standing Pullover (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-15 reps
-
5A
Chest Fly (Machine)
3
8-15 reps
-
5B
Standing Pullover (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-15 reps
-
5A
Chest Fly (Machine)
3
8-15 reps
-
5B
Standing Pullover (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-15 reps
-
5A
Chest Fly (Machine)
3
8-15 reps
-
5B
Standing Pullover (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-15 reps
-
5A
Chest Fly (Machine)
3
8-15 reps
-
5B
Standing Pullover (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-15 reps
-
5A
Chest Fly (Machine)
3
8-15 reps
-
5B
Standing Pullover (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-15 reps
-
5A
Chest Fly (Machine)
3
8-15 reps
-
5B
Standing Pullover (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-15 reps
-
5A
Chest Fly (Machine)
3
8-15 reps
-
5B
Standing Pullover (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-15 reps
-
5A
Chest Fly (Machine)
3
8-15 reps
-
5B
Standing Pullover (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-15 reps
-
5A
Chest Fly (Machine)
3
8-15 reps
-
5B
Standing Pullover (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-15 reps
-
5A
Chest Fly (Machine)
3
8-15 reps
-
5B
Standing Pullover (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
8-15 reps
-
5A
Chest Fly (Machine)
3
8-15 reps
-
5B
Standing Pullover (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
One Arm Lateral Raise (Cable)
4
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Hammer Curles (Cable)
3
8-12 reps
-
5
Standing Calf Raise
3
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
4B
Hammer Curles (Cable)
3
8-15 reps
-
5
Standing Calf Raise
3
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
4B
Hammer Curles (Cable)
3
8-15 reps
-
5
Standing Calf Raise
3
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
4B
Hammer Curles (Cable)
3
8-15 reps
-
5
Standing Calf Raise
3
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
4B
Hammer Curles (Cable)
3
8-15 reps
-
5
Standing Calf Raise
3
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
4B
Hammer Curles (Cable)
3
8-15 reps
-
5
Standing Calf Raise
3
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
4B
Hammer Curles (Cable)
3
8-15 reps
-
5
Standing Calf Raise
3
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
4B
Hammer Curles (Cable)
3
8-15 reps
-
5
Standing Calf Raise
3
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
4B
Hammer Curles (Cable)
3
8-15 reps
-
5
Standing Calf Raise
3
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
4B
Hammer Curles (Cable)
3
8-15 reps
-
5
Standing Calf Raise
3
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
4B
Hammer Curles (Cable)
3
8-15 reps
-
5
Standing Calf Raise
3
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-8 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Revers Cable Fly
3
8-12 reps
-
4A
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
4B
Hammer Curles (Cable)
3
8-15 reps
-
5
Standing Calf Raise
3
8-25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Lying Leg Curl
3 Sets
8-15 Reps
-
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
-
5A
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
5B
Revers Cable Fly
3 Sets
8-12 Reps
-
6
Bayesian Curl
3 Sets
8-12 Reps
-
Day 3
1
Leg Extension
2 Sets
8-15 Reps
-
2
Squat (Barbell)
3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
-
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
-
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
-
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
-
3
Revers Cable Fly
3 Sets
8-12 Reps
-
4A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4B
Hammer Curles (Cable)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-25 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Machine)
3 Sets
8-15 Reps
-
5
Crossover Tri
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-