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Komsa's special (Kimi&Mark edition)

by Kimi K.
1 athletes joined

Program Description

To become Gigachad.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 05, 2025 03:42
  • Last Edited
    Jul 10, 2025 01:18

Summary

Unleash your potential with Komsa's Special (Kimi&Mark Edition), a dynamic 12-week program designed for serious lifters. Train five days a week with a focus on building strength and muscle through targeted workouts for chest, back, legs, and more. Each session features a mix of compound and isolation exercises, ensuring balanced development and optimal results. Get ready to challenge yourself and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Triceps
12.3%
Biceps
9.8%
Chest
8.5%
Lats
8.2%
Forearms
7.6%
Front Delts
6.7%
Quadriceps
5.6%
Abs
4.8%
Middle Delts
4.4%
Hamstrings
4.1%
Neck
3.9%
Glutes
3.6%
Rear Delts
3.6%
Lower Back
2%
Calves
1.5%
Abductors
0.6%
Adductors
0.3%
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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
Pull-Up (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
10-15 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
10-15 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
10-15 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
10-15 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
10-15 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
10-15 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
10-15 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
10-15 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
10-15 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
10-15 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
10-15 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Press (Machine)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
4
8-12 reps
-
6
Face Pull
4
10-15 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8
Shrug (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
2
8-12 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
2
8-12 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
2
8-12 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
2
8-12 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
2
8-12 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
2
8-12 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
2
8-12 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
2
8-12 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
2
8-12 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
2
8-12 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
2
8-12 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
2
8-12 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Barbell)
4
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Abs Crunch (Weighted)
4
8-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Dip (Weighted)
4
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Abs Crunch (Weighted)
4
8-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Dip (Weighted)
4
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Abs Crunch (Weighted)
4
8-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Dip (Weighted)
4
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Abs Crunch (Weighted)
4
8-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Dip (Weighted)
4
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Abs Crunch (Weighted)
4
8-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Dip (Weighted)
4
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Abs Crunch (Weighted)
4
8-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Dip (Weighted)
4
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Abs Crunch (Weighted)
4
8-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Dip (Weighted)
4
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Abs Crunch (Weighted)
4
8-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Dip (Weighted)
4
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Abs Crunch (Weighted)
4
8-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Dip (Weighted)
4
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Abs Crunch (Weighted)
4
8-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Dip (Weighted)
4
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Abs Crunch (Weighted)
4
8-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Dip (Weighted)
4
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Skull Crusher (Barbell)
4
8-12 reps
-
3
Abs Crunch (Weighted)
4
8-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Dip (Weighted)
4
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-5 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Neck Curl
4
20-30 reps
-
8
Hammer Curl (Dumbbell)
3
8-12 reps
-
9
Reverse Wrist Curl (Dumbbell)
6
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
3-5 Reps
-
2
Pull-Up (Weighted)
1 Set
AMRAP
-
3
Chest Press (Machine)
4 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
6
Face Pull
4 Sets
10-15 Reps
-
7
Chest Fly (Machine)
3 Sets
8-12 Reps
-
8
Shrug (Dumbbell)
4 Sets
8-12 Reps
-
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Abs Crunch (Weighted)
2 Sets
8-12 Reps
-
6
Hanging Leg Raise
2 Sets
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
8
Seated Calf Raise
3 Sets
8-12 Reps
-
9
Leg Extension
3 Sets
8-12 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
3-5 Reps
-
2
Pull-Up (Weighted)
1 Set
AMRAP
-
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
4
Bicep Curl (Cable)
4 Sets
8-12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
6
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
7
Neck Curl
4 Sets
20-30 Reps
-
8
Reverse Wrist Curl (Dumbbell)
6 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
Skull Crusher (Barbell)
4 Sets
8-12 Reps
-
3
Abs Crunch (Weighted)
4 Sets
8-12 Reps
-
4
Back Extension (Weighted)
4 Sets
8-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
6
Dip (Weighted)
4 Sets
5-10 Reps
-
Day 5
1
Pull-Up (Weighted)
4 Sets
3-5 Reps
-
2
Pull-Up (Weighted)
1 Set
AMRAP
-
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
7
Neck Curl
4 Sets
20-30 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
9
Reverse Wrist Curl (Dumbbell)
6 Sets
8-12 Reps
-