logo
BoostcampPNG

12 Weeks of Size

by Ian Smith
2 athletes joined

Program Description

To get big

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 13, 2024 02:51
  • Last Edited
    Jun 18, 2025 11:57

Summary

Unleash your potential with the "12 Weeks of Size" program, designed to pack on muscle and enhance your strength over 12 weeks. This comprehensive program features five days of targeted workouts each week, focusing on both upper and lower body muscle groups. You'll engage in a variety of exercises, from barbell squats to machine leg curls, maximizing your gains with proven techniques. Get ready to transform your physique and elevate your lifting game—commit to the journey and watch your size soar!
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
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)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Reverse Pec Deck
2
10-15 reps
-
5
Lat Pulldown
3
5-8 reps
-
6
Chest Supported Row (Machine)
2
8-15 reps
-
7
Tricep Pushdown (Cable)
2
8-15 reps
-
8
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
6-10 reps
-
3
Pec Deck (Machine)
2
8-15 reps
-
4
Lat Pulldown
3
5-8 reps
-
5
Chest Supported Row (Machine)
2
8-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Preacher Curl (Barbell)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Stiff Leg Deadlift
3
5-8 reps
-
3
Hip Thrust (Machine)
2
8-12 reps
-
4
Leg Curl
2
10-15 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
7
Bicep Curl (Dumbbell)
2
8-15 reps
-
8
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
Skull Crusher (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
2
5-8 reps
-
3
Reverse Lunge (Dumbbell)
2
8-12 reps
-
4
Leg Extension
3
8-15 reps
-
5
Leg Curl
2
8-15 reps
-
6
Seated Calf Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-10 reps
-
2
Preacher Curl (Barbell)
2
8-15 reps
-
3
Bayesian Curl
2
8-15 reps
-
4
Skull Crusher (Barbell)
3
5-8 reps
-
5
Seated Dip (Machine)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
8-15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Leg Press
2 Sets
5-8 Reps
-
3
Reverse Lunge (Dumbbell)
2 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-15 Reps
-
5
Leg Curl
2 Sets
8-15 Reps
-
6
Seated Calf Raise
3 Sets
10-15 Reps
-
Day 5
1
Hammer Curl
3 Sets
8-10 Reps
-
2
Preacher Curl (Barbell)
2 Sets
8-15 Reps
-
3
Bayesian Curl
2 Sets
8-15 Reps
-
4
Skull Crusher (Barbell)
3 Sets
5-8 Reps
-
5
Seated Dip (Machine)
2 Sets
10-15 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
-
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Shoulder Press (Machine)
3 Sets
6-10 Reps
-
3
Pec Deck (Machine)
2 Sets
8-15 Reps
-
4
Reverse Pec Deck
2 Sets
10-15 Reps
-
5
Lat Pulldown
3 Sets
5-8 Reps
-
6
Chest Supported Row (Machine)
2 Sets
8-15 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
-
8
Preacher Curl (Barbell)
2 Sets
8-15 Reps
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
-
2
Lat Pulldown
3 Sets
5-8 Reps
-
3
Seated Row (Cable)
2 Sets
8-15 Reps
-
4
Bench Press (Barbell)
3 Sets
5-8 Reps
-
5
Chest Fly (Cable)
2 Sets
8-15 Reps
-
6
Reverse Pec Deck
2 Sets
10-15 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
-
8
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
Day 2
1
Stiff Leg Deadlift
3 Sets
5-8 Reps
-
2
Leg Press (45 Degrees)
3 Sets
10-15 Reps
-
3
Leg Curl
2 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-