logo
BoostcampPNG

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!
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
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
-