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Rei

by rei fortuzi
1 athletes joined

Program Description

A

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 06, 2025 07:28
  • Last Edited
    Jul 06, 2025 02:56
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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)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Dip (Bodyweight)
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
5
Incline Chest Press (Machine)
5
8 reps
-
6
Lateral Raise (Cable)
5
8 reps
-
7
V-Handle Tricep Pushdown (Cable)
5
8 reps
-
8
Lying Tricep Extension (Barbell)
5
8 reps
-
9
Overhead Tricep Extension Cable
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8 reps
-
2
Leg Press
5
8 reps
-
3
Squat (Barbell)
5
8 reps
-
4
Seated Calf Raise
5
8 reps
-
5
Lying Leg Curl
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
7
Hip Adductor (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
High Row
4
8 reps
-
4
T-Bar Row
5
8 reps
-
5
Chest Supported Row (Machine)
5
8 reps
-
6
Bicep Curl (Cable)
5
8 reps
-
7
Bicep Curl (EZ Bar)
5
8 reps
-
8
Bicep Curl (Machine)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
-
2
Chest Fly (Machine)
5
8 reps
-
3
Chest Press (Machine)
5
8 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Lateral Raise (Machine)
5
8 reps
-
6
Dip (Bodyweight)
5
8 reps
-
7
Single Arm Tricep Extension (Cable)
5
8 reps
-
8
Tricep Pushdown (Cable)
5
8 reps
-
9
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Standing Calf Raise
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Leg Press (45 Degrees)
5
8 reps
-
5
Hip Adductor (Machine)
5
8 reps
-
6
Hip Abductor (Machine)
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2
Face Pull
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Single Arm Iso Row
5
8 reps
-
5
Rear Delt Fly (Machine)
5
8 reps
-
6
Incline Curl (Dumbbell)
5
8 reps
-
7
Preacher Curl (Barbell)
5
8 reps
-
8
Preacher Curl (Dumbbell)
5
8 reps
-
9
Bayesian Curl
5
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
8 Reps
-
2
Shoulder Press (Machine)
5 Sets
8 Reps
-
3
Dip (Bodyweight)
5 Sets
8 Reps
-
4
Chest Fly (Cable)
5 Sets
8 Reps
-
5
Incline Chest Press (Machine)
5 Sets
8 Reps
-
6
Lateral Raise (Cable)
5 Sets
8 Reps
-
7
V-Handle Tricep Pushdown (Cable)
5 Sets
8 Reps
-
8
Lying Tricep Extension (Barbell)
5 Sets
8 Reps
-
9
Overhead Tricep Extension Cable
5 Sets
8 Reps
-
Day 2
1
Leg Extension
5 Sets
8 Reps
-
2
Leg Press
5 Sets
8 Reps
-
3
Squat (Barbell)
5 Sets
8 Reps
-
4
Seated Calf Raise
5 Sets
8 Reps
-
5
Lying Leg Curl
5 Sets
8 Reps
-
6
Hip Abductor (Machine)
5 Sets
8 Reps
-
7
Hip Adductor (Machine)
5 Sets
8 Reps
-
Day 3
1
Seated Row (Cable)
5 Sets
8 Reps
-
2
Bent Over Row (Barbell)
5 Sets
8 Reps
-
3
High Row
4 Sets
8 Reps
-
4
T-Bar Row
5 Sets
8 Reps
-
5
Chest Supported Row (Machine)
5 Sets
8 Reps
-
6
Bicep Curl (Cable)
5 Sets
8 Reps
-
7
Bicep Curl (EZ Bar)
5 Sets
8 Reps
-
8
Bicep Curl (Machine)
5 Sets
8 Reps
-
Day 4
1
Incline Bench Press (Barbell)
5 Sets
8 Reps
-
2
Chest Fly (Machine)
5 Sets
8 Reps
-
3
Chest Press (Machine)
5 Sets
8 Reps
-
4
Upright Row (Barbell)
5 Sets
8 Reps
-
5
Lateral Raise (Machine)
5 Sets
8 Reps
-
6
Dip (Bodyweight)
5 Sets
8 Reps
-
7
Single Arm Tricep Extension (Cable)
5 Sets
8 Reps
-
8
Tricep Pushdown (Cable)
5 Sets
8 Reps
-
9
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
-
Day 5
1
Hack Squat
5 Sets
8 Reps
-
2
Standing Calf Raise
5 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
5 Sets
8 Reps
-
4
Leg Press (45 Degrees)
5 Sets
8 Reps
-
5
Hip Adductor (Machine)
5 Sets
8 Reps
-
6
Hip Abductor (Machine)
5 Sets
8 Reps
-
Day 6
1
Lat Pulldown
5 Sets
8 Reps
-
2
Face Pull
5 Sets
8 Reps
-
3
Shrug (Barbell)
5 Sets
8 Reps
-
4
Single Arm Iso Row
5 Sets
8 Reps
-
5
Rear Delt Fly (Machine)
5 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
5 Sets
8 Reps
-
7
Preacher Curl (Barbell)
5 Sets
8 Reps
-
8
Preacher Curl (Dumbbell)
5 Sets
8 Reps
-
9
Bayesian Curl
5 Sets
8 Reps
-