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BoostcampPNG

Gofary’s training program

by Gofary J.
6 athletes joined

Program Description

Gain as much muscle as possible while attacking your weak points

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 22, 2024 09:41
  • Last Edited
    Jun 11, 2025 09:16

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
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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
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Rear Foot Elevated Split Squat
3
12 reps
-
3
Goblet Squat
2
15 reps
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Squat (Barbell)
1
20 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Rear Foot Elevated Split Squat
3
12 reps
-
3
Goblet Squat
2
15 reps
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Squat (Barbell)
1
20 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Rear Foot Elevated Split Squat
3
12 reps
-
3
Goblet Squat
2
15 reps
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Squat (Barbell)
1
20 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Rear Foot Elevated Split Squat
3
12 reps
-
3
Goblet Squat
2
15 reps
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Squat (Barbell)
1
20 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Rear Foot Elevated Split Squat
3
12 reps
-
3
Goblet Squat
2
15 reps
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Squat (Barbell)
1
20 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Rear Foot Elevated Split Squat
3
12 reps
-
3
Goblet Squat
2
15 reps
-
4
Walking Lunge (Dumbbell)
2
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Squat (Barbell)
1
20 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
15 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Bayesian Curl
3
15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
15 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Bayesian Curl
3
15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
15 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Bayesian Curl
3
15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
15 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Bayesian Curl
3
15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
15 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Bayesian Curl
3
15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
15 reps
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Bayesian Curl
3
15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
15 reps
-
6
Dips
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8A
Forearm Curl
2
15 reps
-
9A
Bicep Curl (Cable)
2
15 reps
-
10
Overhead Tricep Extension (Cable)
2
15 reps
-
11
Chest Press (Machine)
1
20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
15 reps
-
6
Dips
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8A
Forearm Curl
2
15 reps
-
9A
Bicep Curl (Cable)
2
15 reps
-
10
Overhead Tricep Extension (Cable)
2
15 reps
-
11
Chest Press (Machine)
1
20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
15 reps
-
6
Dips
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8A
Forearm Curl
2
15 reps
-
9A
Bicep Curl (Cable)
2
15 reps
-
10
Overhead Tricep Extension (Cable)
2
15 reps
-
11
Chest Press (Machine)
1
20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
15 reps
-
6
Dips
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8A
Forearm Curl
2
15 reps
-
9A
Bicep Curl (Cable)
2
15 reps
-
10
Overhead Tricep Extension (Cable)
2
15 reps
-
11
Chest Press (Machine)
1
20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
15 reps
-
6
Dips
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8A
Forearm Curl
2
15 reps
-
9A
Bicep Curl (Cable)
2
15 reps
-
10
Overhead Tricep Extension (Cable)
2
15 reps
-
11
Chest Press (Machine)
1
20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
12 reps
-
3
Shoulder Press (Machine)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
15 reps
-
6
Dips
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8A
Forearm Curl
2
15 reps
-
9A
Bicep Curl (Cable)
2
15 reps
-
10
Overhead Tricep Extension (Cable)
2
15 reps
-
11
Chest Press (Machine)
1
20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Seated Hamstring Curl
4
12 reps
-
3
Chest Supported Row (Machine)
4
12 reps
-
4
Lat Pulldown (Single Arm)
4
12 reps
-
5
Lying Rear Lateral Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Seated Hamstring Curl
4
12 reps
-
3
Chest Supported Row (Machine)
4
12 reps
-
4
Lat Pulldown (Single Arm)
4
12 reps
-
5
Lying Rear Lateral Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Seated Hamstring Curl
4
12 reps
-
3
Chest Supported Row (Machine)
4
12 reps
-
4
Lat Pulldown (Single Arm)
4
12 reps
-
5
Lying Rear Lateral Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Seated Hamstring Curl
4
12 reps
-
3
Chest Supported Row (Machine)
4
12 reps
-
4
Lat Pulldown (Single Arm)
4
12 reps
-
5
Lying Rear Lateral Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Seated Hamstring Curl
4
12 reps
-
3
Chest Supported Row (Machine)
4
12 reps
-
4
Lat Pulldown (Single Arm)
4
12 reps
-
5
Lying Rear Lateral Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
-
2
Seated Hamstring Curl
4
12 reps
-
3
Chest Supported Row (Machine)
4
12 reps
-
4
Lat Pulldown (Single Arm)
4
12 reps
-
5
Lying Rear Lateral Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Barbell Row
3
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
4
Shrug (Dumbbell)
3
12 reps
55%
5
Pull-Up (Bodyweight)
1
10 reps
RPE 10
6
Lat Prayer
1
10 reps
RPE 10
7
Trap Bar Deadlift
1
20 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Barbell Row
3
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
4
Shrug (Dumbbell)
3
12 reps
55%
5
Pull-Up (Bodyweight)
1
10 reps
RPE 10
6
Lat Prayer
1
10 reps
RPE 10
7
Trap Bar Deadlift
1
20 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Barbell Row
3
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
4
Shrug (Dumbbell)
3
12 reps
55%
5
Pull-Up (Bodyweight)
1
10 reps
RPE 10
6
Lat Prayer
1
10 reps
RPE 10
7
Trap Bar Deadlift
1
20 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Barbell Row
3
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
4
Shrug (Dumbbell)
3
12 reps
55%
5
Pull-Up (Bodyweight)
1
10 reps
RPE 10
6
Lat Prayer
1
10 reps
RPE 10
7
Trap Bar Deadlift
1
20 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Barbell Row
3
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
4
Shrug (Dumbbell)
3
12 reps
55%
5
Pull-Up (Bodyweight)
1
10 reps
RPE 10
6
Lat Prayer
1
10 reps
RPE 10
7
Trap Bar Deadlift
1
20 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Barbell Row
3
12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
-
4
Shrug (Dumbbell)
3
12 reps
55%
5
Pull-Up (Bodyweight)
1
10 reps
RPE 10
6
Lat Prayer
1
10 reps
RPE 10
7
Trap Bar Deadlift
1
20 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
5
12 reps
RPE 6
2A
Tricep Pushdown (Cable)
5
12 reps
RPE 6
3
Deficit Push Up
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
5
12 reps
RPE 6
2A
Tricep Pushdown (Cable)
5
12 reps
RPE 6
3
Deficit Push Up
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
5
12 reps
RPE 6
2A
Tricep Pushdown (Cable)
5
12 reps
RPE 6
3
Deficit Push Up
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
5
12 reps
RPE 6
2A
Tricep Pushdown (Cable)
5
12 reps
RPE 6
3
Deficit Push Up
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
5
12 reps
RPE 6
2A
Tricep Pushdown (Cable)
5
12 reps
RPE 6
3
Deficit Push Up
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
5
12 reps
RPE 6
2A
Tricep Pushdown (Cable)
5
12 reps
RPE 6
3
Deficit Push Up
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Lying Tricep Extension (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
65%
75%
85%
2
Rear Foot Elevated Split Squat
3 Sets
12 Reps
-
3
Goblet Squat
2 Sets
15 Reps
-
4
Walking Lunge (Dumbbell)
2 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
20 Reps
-
6
Squat (Barbell)
1 Set
20 Reps
40%
Day 2
1
Run
1 Set
45 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
65%
75%
85%
2
Incline Chest Press (Machine)
3 Sets
12 Reps
-
3
Shoulder Press (Machine)
2 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
5
Tricep Extension (Cable)
2 Sets
15 Reps
-
6
Dips
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8A
Forearm Curl
2 Sets
15 Reps
-
9A
Bicep Curl (Cable)
2 Sets
15 Reps
-
10
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
11
Chest Press (Machine)
1 Set
20 Reps
60%
Day 4
1
Walk
1 Set
2 mins
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
65%
75%
85%
2
Barbell Row
3 Sets
12 Reps
-
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
55%
5
Pull-Up (Bodyweight)
1 Set
10 Reps
@10
6
Lat Prayer
1 Set
10 Reps
@10
7
Trap Bar Deadlift
1 Set
20 Reps
50%
Day 6
1A
Bicep Curl (Cable)
5 Sets
12 Reps
@6
2A
Tricep Pushdown (Cable)
5 Sets
12 Reps
@6
3
Deficit Push Up
3 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
1 Set
20 Reps
@10
Day 7
1
Run
1 Set
25 mins
-