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Basement Bodybuilding VII

by Nick M.
1 athletes joined

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2025 02:40
  • Last Edited
    Jun 18, 2025 12:00

Summary

Unleash your potential with Basement Bodybuilding VII, a comprehensive 12-week program designed for serious lifters ready to elevate their training. Committing to five days a week, you'll target all major muscle groups through a mix of compound and isolation exercises, ensuring balanced growth and strength. With detailed guidance on form and intensity, this program is perfect for those looking to build muscle and enhance their physique in a full gym setting. Get ready to transform your body and achieve your fitness goals!
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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
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6-10 reps
-
2
Reverse Hyperextension
3
AMRAP
-
3
Leg Press
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Hip Abductor (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
-
2
Machine Bench
2
6-10 reps
-
3
Military Press (Barbell)
2
6-10 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Power Shrug
2
AMRAP
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Preacher Curl (Barbell)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
T-Bar Row
2
6-10 reps
-
4
Power Shrug
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
French Press
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
-
2
Machine Bench
2 Sets
6-10 Reps
-
3
Military Press (Barbell)
2 Sets
6-10 Reps
-
4
Lateral Raise (Cable)
2 Sets
AMRAP
-
5
Power Shrug
2 Sets
AMRAP
-
6
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
-
Day 2
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
2
Underhand Lat Pulldown
2 Sets
6-10 Reps
-
3
T-Bar Row
2 Sets
6-10 Reps
-
4
Power Shrug
2 Sets
AMRAP
-
5
Rear Delt Fly (Cable)
2 Sets
AMRAP
-
6
French Press
2 Sets
6-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-
Day 3
1
Safety Bar Squat
3 Sets
6-10 Reps
-
2
Reverse Hyperextension
3 Sets
AMRAP
-
3
Leg Press
2 Sets
AMRAP
-
4
Leg Curl
2 Sets
AMRAP
-
5
Hip Abductor (Machine)
3 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
-
2
Machine Bench
2 Sets
6-10 Reps
-
3
Military Press (Barbell)
2 Sets
6-10 Reps
-
4
Lateral Raise (Cable)
2 Sets
AMRAP
-
5
Power Shrug
2 Sets
AMRAP
-
6
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
-
Day 5
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
2
Underhand Lat Pulldown
2 Sets
6-10 Reps
-
3
T-Bar Row
2 Sets
6-10 Reps
-
4
Power Shrug
2 Sets
AMRAP
-
5
Rear Delt Fly (Cable)
2 Sets
AMRAP
-
6
French Press
2 Sets
6-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-