Program Description
This hypertrophy and strength program is focused on building chest, shoulders, and arms. In addition, the exercises are curated for building muscles and gaining strength. It's a good started program or an intermediate level program if you are transitioning from novice to intermediate level.
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 10, 2025 01:02
- Last EditedJun 18, 2025 08:26
Summary
Unlock your muscle-building potential with this comprehensive 12-week Hypertrophy Program, designed for those ready to commit to six days of intense training each week. This program focuses on progressive overload through a variety of compound and isolation exercises, ensuring you hit every major muscle group effectively. With a blend of barbell, dumbbell, and cable movements, you'll build strength and size while refining your technique. Get ready to transform your physique and achieve the gains you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.2%
Chest
12.4%
Triceps
11.6%
Front Delts
10.2%
Forearms
9.9%
Upper Back
7.4%
Biceps
6.6%
Middle Delts
5.8%
Hamstrings
5%
Quadriceps
4.4%
Lats
3.6%
Glutes
3.6%
Rear Delts
3%
Calves
1.4%
Lower Back
1.1%
Adductors
0.6%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Bench Press (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Lateral Raise (Cable)
1
-
5
Dips Between Chairs
1
-
6
Tricep Rope Push Down (Cable)
1
-
7
Overhead Tricep Extension (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
2
-
2
Wrist Curls
1
-
3
Plate Pinch Hold
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
8
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
-
2
Barbell Row
1
-
3
Seated Row (Machine)
1
-
4
Reverse Pec Deck
1
-
5
Face Pull
1
-
6
Bicep Curl (Barbell)
1
-
7
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Press
1
-
4
Bulgarian Split Squat (Dumbbell)
1
-
5
Lying Leg Curl
1
-
6
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Wrist Curls
1
-
3
Farmer's Walk (Weighted)
1
-
4
Decline Sit Up (Bodyweight)
1
-
5
Plank
1
-
6
Lying Leg Raise
1
-
7
Side Bend (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Arnold Press
1
-
3
Chest Fly (Dumbbell)
1
-
4
Cable Crossover
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Bench Press (Close Grip)
1
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Bench Press (Dumbbell)1 Set
-
3
Seated Shoulder Press (Dumbbell)1 Set
-
4
Lateral Raise (Cable)1 Set
-
5
Dips Between Chairs1 Set
-
6
Tricep Rope Push Down (Cable)1 Set
-
7
Overhead Tricep Extension (Dumbbell)1 Set
-
Day 2
1
Reverse Wrist Curl (Barbell)2 Sets
-
2
Wrist Curls1 Set
-
3
Plate Pinch Hold1 Set
-
4
Decline Sit Up (Bodyweight)1 Set
-
5
Plank1 Set
-
6
Lying Leg Raise1 Set
-
7
Side Bend (Dumbbell)1 Set
-
8
Cable Crunch1 Set
-
Day 3
1
Wide Grip Lat Pulldown1 Set
-
2
Barbell Row1 Set
-
3
Seated Row (Machine)1 Set
-
4
Reverse Pec Deck1 Set
-
5
Face Pull1 Set
-
6
Bicep Curl (Barbell)1 Set
-
7
Hammer Curl1 Set
-
Day 4
1
Squat (Barbell)1 Set
-
2
Romanian Deadlift (Barbell)1 Set
-
3
Leg Press1 Set
-
4
Bulgarian Split Squat (Dumbbell)1 Set
-
5
Lying Leg Curl1 Set
-
6
Standing Calf Raise1 Set
-
Day 5
1
Hammer Curl1 Set
-
2
Wrist Curls1 Set
-
3
Farmer's Walk (Weighted)1 Set
-
4
Decline Sit Up (Bodyweight)1 Set
-
5
Plank1 Set
-
6
Lying Leg Raise1 Set
-
7
Side Bend (Dumbbell)1 Set
-
Day 6
1
Bench Press (Barbell)1 Set
-
2
Arnold Press1 Set
-
3
Chest Fly (Dumbbell)1 Set
-
4
Cable Crossover1 Set
-
5
Preacher Curl (EZ Bar)1 Set
-
6
Lateral Raise (Dumbbell)1 Set
-
7
Bench Press (Close Grip)1 Set
-