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Flay

by isaac B.
1 athletes joined

Program Description

Get Huge

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 11, 2024 02:02
  • Last Edited
    Jun 18, 2025 08:57

Summary

Unleash your potential with the Flay program, a comprehensive 12-week strength training journey designed for serious lifters. Committing to five days a week, you'll engage in a diverse range of exercises targeting all major muscle groups, including barbell and machine workouts for optimal muscle growth. Each session is structured to challenge your limits with progressive rep ranges and varying intensities, ensuring you build strength and endurance effectively. Equip yourself with the tools for transformation and get ready to redefine your fitness goals!
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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
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Barbell Row
3
6-10 reps
-
5
Chest Supported Row (Machine)
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
4-6 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-20 reps
-
5
Face Pull
3
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-20 reps
-
3
Face Pull
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Bicep Curl (Cable)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Barbell Row
3 Sets
6-10 Reps
-
5
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
-
3
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-20 Reps
-
5
Face Pull
3 Sets
8-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Barbell Row
3 Sets
6-10 Reps
-
5
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
8-12 Reps
-
Day 4
1
Squat (Barbell)
5 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
-
3
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-20 Reps
-
5
Face Pull
3 Sets
8-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 5
1
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
2 Sets
8-20 Reps
-
3
Face Pull
2 Sets
8-15 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
-