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4/4 bb pl

by never juss
3 athletes joined
4.0
(1 rating)

Program Description

Bb pwl

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 25, 2024 05:21
  • Last Edited
    Jan 13, 2025 02:13
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
15 reps
-
-
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
-
2
High Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
-
2
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
4
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
-
2
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
4
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
-
2
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
4
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
15 reps
8 reps
12 reps
-
-
-
6
Skull Crusher
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Row
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Shrug (Dumbbell)
2
15 reps
-
6
Hammer Curl
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
10-12 Reps
-
2
High Row
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Lat Prayer
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
15 Reps
-
-
-
5
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
2
Leg Press
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
8 Reps
12 Reps
-
-
-
6
Skull Crusher
3 Sets
10-12 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Rear Delt Row
3 Sets
15 Reps
-
4
T-Bar Row
3 Sets
15 Reps
-
5
Shrug (Dumbbell)
2 Sets
15 Reps
-
6
Hammer Curl
3 Sets
12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
12 Reps
-