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CalfZilla's 12 week program

by Klay C.

Program Description

Program Overview & Purpose This Program is designed to transform an advanced bodybuilder’s physique during a calorie deficit. The goal is not just to lose weight, but to maximize muscle retention, strip away body fat, and peak conditioning for a hard, full, and stage-ready look. Primary Objectives:- Muscle Retention: Heavy compound lifts maintain strength and mass while dieting.- Fat Loss & Conditioning: Strategic cardio and training volume maximize calorie burn and fat loss.- Symmetry & Aesthetics: Balanced split ensures full-body coverage with extra focus on shoulders, arms, and back for stage presence.- Metabolic Support: Carb timing and refeeds keep metabolism active and prevent plateaus.- Stage Hardness: Posing practice and conditioning sharpen detail and presentation. This program is built for bodybuilders cutting down to reveal muscle definition, vascularity, and symmetry while maintaining size and fullness.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 01, 2025 01:32
  • Last Edited
    Sep 01, 2025 06:47

Summary

Unleash your inner beast with CalfZilla's 12-week program, designed to sculpt and strengthen your entire upper body while building explosive power. Committing to six days a week, you'll tackle a balanced mix of push and pull workouts, featuring compound lifts like the barbell bench press and deadlifts, alongside isolation exercises to target every muscle group. Each session pushes you to near failure, ensuring maximum gains and muscle growth. Equip yourself with the tools for transformation and get ready to dominate your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.9%
Upper Back
9.7%
Triceps
9.4%
Hamstrings
8.8%
Glutes
8.6%
Chest
8.3%
Lats
7.6%
Quadriceps
7.5%
Middle Delts
6.6%
Biceps
6.5%
Calves
4.2%
Lower Back
4.1%
Rear Delts
3.6%
Abs
2.4%
Forearms
1.2%
Adductors
1%
Cardio
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
5
20 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Chest Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Overhead Extension (Dumbbell)
3
15 reps
-
8
Battle Ropes
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
5
20 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Chest Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Overhead Extension (Dumbbell)
3
15 reps
-
8
Battle Ropes
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
5
20 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Chest Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Overhead Extension (Dumbbell)
3
15 reps
-
8
Battle Ropes
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
5
20 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Chest Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Overhead Extension (Dumbbell)
3
15 reps
-
8
Battle Ropes
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
5
20 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Chest Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Overhead Extension (Dumbbell)
3
15 reps
-
8
Battle Ropes
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
5
20 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Chest Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Overhead Extension (Dumbbell)
3
15 reps
-
8
Battle Ropes
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
5
20 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Chest Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Overhead Extension (Dumbbell)
3
15 reps
-
8
Battle Ropes
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
5
20 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Chest Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Overhead Extension (Dumbbell)
3
15 reps
-
8
Battle Ropes
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
5
20 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Chest Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Overhead Extension (Dumbbell)
3
15 reps
-
8
Battle Ropes
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
5
20 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Chest Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Overhead Extension (Dumbbell)
3
15 reps
-
8
Battle Ropes
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
5
20 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Chest Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Overhead Extension (Dumbbell)
3
15 reps
-
8
Battle Ropes
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
5
20 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Chest Fly (Cable)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
Overhead Extension (Dumbbell)
3
15 reps
-
8
Battle Ropes
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
T-Bar Row
4
12 reps
-
5
Face Pull
5
20 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Treadmill
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
T-Bar Row
4
12 reps
-
5
Face Pull
5
20 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Treadmill
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
T-Bar Row
4
12 reps
-
5
Face Pull
5
20 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Treadmill
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
T-Bar Row
4
12 reps
-
5
Face Pull
5
20 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Treadmill
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
T-Bar Row
4
12 reps
-
5
Face Pull
5
20 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Treadmill
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
T-Bar Row
4
12 reps
-
5
Face Pull
5
20 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Treadmill
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
T-Bar Row
4
12 reps
-
5
Face Pull
5
20 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Treadmill
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
T-Bar Row
4
12 reps
-
5
Face Pull
5
20 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Treadmill
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
T-Bar Row
4
12 reps
-
5
Face Pull
5
20 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Treadmill
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
T-Bar Row
4
12 reps
-
5
Face Pull
5
20 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Treadmill
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
T-Bar Row
4
12 reps
-
5
Face Pull
5
20 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Treadmill
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Barbell Row
4
10 reps
-
4
T-Bar Row
4
12 reps
-
5
Face Pull
5
20 reps
-
6
Bicep Curl (Barbell)
4
15 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Treadmill
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hack Squat
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
10 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
5
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Dumbbell)
5
15 reps
-
2B
Front Raise
5
15 reps
-
2C
Rear Delt Fly (Dumbbell)
5
15 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Hammer Curl (Cable)
3
15 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Arnold Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Dumbbell)
5
15 reps
-
2B
Front Raise
5
15 reps
-
2C
Rear Delt Fly (Dumbbell)
5
15 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Hammer Curl (Cable)
3
15 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Arnold Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Dumbbell)
5
15 reps
-
2B
Front Raise
5
15 reps
-
2C
Rear Delt Fly (Dumbbell)
5
15 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Hammer Curl (Cable)
3
15 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Arnold Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Dumbbell)
5
15 reps
-
2B
Front Raise
5
15 reps
-
2C
Rear Delt Fly (Dumbbell)
5
15 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Hammer Curl (Cable)
3
15 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Arnold Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Dumbbell)
5
15 reps
-
2B
Front Raise
5
15 reps
-
2C
Rear Delt Fly (Dumbbell)
5
15 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Hammer Curl (Cable)
3
15 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Arnold Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Dumbbell)
5
15 reps
-
2B
Front Raise
5
15 reps
-
2C
Rear Delt Fly (Dumbbell)
5
15 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Hammer Curl (Cable)
3
15 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Arnold Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Dumbbell)
5
15 reps
-
2B
Front Raise
5
15 reps
-
2C
Rear Delt Fly (Dumbbell)
5
15 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Hammer Curl (Cable)
3
15 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Arnold Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Dumbbell)
5
15 reps
-
2B
Front Raise
5
15 reps
-
2C
Rear Delt Fly (Dumbbell)
5
15 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Hammer Curl (Cable)
3
15 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Arnold Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Dumbbell)
5
15 reps
-
2B
Front Raise
5
15 reps
-
2C
Rear Delt Fly (Dumbbell)
5
15 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Hammer Curl (Cable)
3
15 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Arnold Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Dumbbell)
5
15 reps
-
2B
Front Raise
5
15 reps
-
2C
Rear Delt Fly (Dumbbell)
5
15 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Hammer Curl (Cable)
3
15 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Arnold Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Dumbbell)
5
15 reps
-
2B
Front Raise
5
15 reps
-
2C
Rear Delt Fly (Dumbbell)
5
15 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Hammer Curl (Cable)
3
15 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Arnold Press
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Dumbbell)
5
15 reps
-
2B
Front Raise
5
15 reps
-
2C
Rear Delt Fly (Dumbbell)
5
15 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Hammer Curl (Cable)
3
15 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Arnold Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Cable Low Row
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
7
Pec Deck (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Cable Low Row
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
7
Pec Deck (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Cable Low Row
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
7
Pec Deck (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Cable Low Row
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
7
Pec Deck (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Cable Low Row
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
7
Pec Deck (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Cable Low Row
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
7
Pec Deck (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Cable Low Row
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
7
Pec Deck (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Cable Low Row
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
7
Pec Deck (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Cable Low Row
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
7
Pec Deck (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Cable Low Row
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
7
Pec Deck (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Cable Low Row
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
7
Pec Deck (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Wide Grip Lat Pulldown
4
12 reps
-
4
Barbell Row
4
12 reps
-
5
Cable Low Row
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
7
Pec Deck (Machine)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Good Morning
3
12 reps
-
5
Hamstring Curl
4
15 reps
-
6
Calf Raise (Bodyweight)
5
20 reps
-
7
Stair Climber
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Good Morning
3
12 reps
-
5
Hamstring Curl
4
15 reps
-
6
Calf Raise (Bodyweight)
5
20 reps
-
7
Stair Climber
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Good Morning
3
12 reps
-
5
Hamstring Curl
4
15 reps
-
6
Calf Raise (Bodyweight)
5
20 reps
-
7
Stair Climber
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Good Morning
3
12 reps
-
5
Hamstring Curl
4
15 reps
-
6
Calf Raise (Bodyweight)
5
20 reps
-
7
Stair Climber
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Good Morning
3
12 reps
-
5
Hamstring Curl
4
15 reps
-
6
Calf Raise (Bodyweight)
5
20 reps
-
7
Stair Climber
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Good Morning
3
12 reps
-
5
Hamstring Curl
4
15 reps
-
6
Calf Raise (Bodyweight)
5
20 reps
-
7
Stair Climber
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Good Morning
3
12 reps
-
5
Hamstring Curl
4
15 reps
-
6
Calf Raise (Bodyweight)
5
20 reps
-
7
Stair Climber
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Good Morning
3
12 reps
-
5
Hamstring Curl
4
15 reps
-
6
Calf Raise (Bodyweight)
5
20 reps
-
7
Stair Climber
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Good Morning
3
12 reps
-
5
Hamstring Curl
4
15 reps
-
6
Calf Raise (Bodyweight)
5
20 reps
-
7
Stair Climber
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Good Morning
3
12 reps
-
5
Hamstring Curl
4
15 reps
-
6
Calf Raise (Bodyweight)
5
20 reps
-
7
Stair Climber
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Good Morning
3
12 reps
-
5
Hamstring Curl
4
15 reps
-
6
Calf Raise (Bodyweight)
5
20 reps
-
7
Stair Climber
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
12 reps
-
4
Good Morning
3
12 reps
-
5
Hamstring Curl
4
15 reps
-
6
Calf Raise (Bodyweight)
5
20 reps
-
7
Stair Climber
1
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
5 Sets
20 Reps
-
4
Shoulder Press (Machine)
3 Sets
12 Reps
-
5
Chest Fly (Cable)
4 Sets
15 Reps
-
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
-
7
Overhead Extension (Dumbbell)
3 Sets
15 Reps
-
8
Battle Ropes
1 Set
10 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
3
Barbell Row
4 Sets
10 Reps
-
4
T-Bar Row
4 Sets
12 Reps
-
5
Face Pull
5 Sets
20 Reps
-
6
Bicep Curl (Barbell)
4 Sets
15 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
8
Treadmill
1 Set
15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Hack Squat
4 Sets
12 Reps
-
3
Walking Lunge (Dumbbell)
4 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
5
Lying Leg Curl
4 Sets
15 Reps
-
6
Standing Calf Raise
5 Sets
20 Reps
-
7
Seated Calf Raise
3 Sets
20 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
2A
Lateral Raise (Dumbbell)
5 Sets
15 Reps
-
2B
Front Raise
5 Sets
15 Reps
-
2C
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
-
3
Preacher Curl (EZ Bar)
4 Sets
15 Reps
-
4
Hammer Curl (Cable)
3 Sets
15 Reps
-
5
Skull Crusher (Barbell)
4 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
7
Arnold Press
3 Sets
15 Reps
-
Day 5
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
2
Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Wide Grip Lat Pulldown
4 Sets
12 Reps
-
4
Barbell Row
4 Sets
12 Reps
-
5
Cable Low Row
3 Sets
15 Reps
-
6
Pullover (Dumbbell)
3 Sets
15 Reps
-
7
Pec Deck (Machine)
4 Sets
20 Reps
-
Day 6
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
3
Hip Thrust (Barbell)
4 Sets
12 Reps
-
4
Good Morning
3 Sets
12 Reps
-
5
Hamstring Curl
4 Sets
15 Reps
-
6
Calf Raise (Bodyweight)
5 Sets
20 Reps
-
7
Stair Climber
1 Set
15 Reps
-