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BoostcampPNG

12 Weeks Muscle Building Program

by Gaurav M.

Program Description

Nutrition Guidlines: Starting Week 1 Calories: Protein: 1 g per pound of Bodyweight Carbs: 1.5 - 2 g per pound of bodyweight (1.5g on Non weight training days / 2g on weight training days) Fats: 0.5 g per pound of bodyweight. Supplementation: Vitamin D3 Multivitamin Creatine Fish Oil If you are unable to get through the workout and feel lack of strength or energy don't drop Calories. When workouts become easier add more weights in smaller Increments. Keep tracking your progress and your food. Sleep for 9 hrs. Daily. Thw biggest supplement you need is that of a consistency. Because the program is super high volume. Hence, I would recommend you to start of with light weights and try to complete all exercises and all sets. And slowly and periodically increase the load. If your nutrition and Sleep remains on point, I can bet that the results will follow. Always remember, To achieve something extraordinary you need to put in extraordinary efforts. If you want the results that others aren't, You got to do things that others can't.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    Apr 05, 2025 02:34
  • Last Edited
    Jun 18, 2025 11:10

Summary

Transform your physique with this comprehensive 12-week Muscle Building Program, designed for dedicated lifters ready to push their limits. With daily workouts, you'll engage in a variety of compound and isolation exercises, including the bench press, incline press, and tricep pushdowns, all aimed at maximizing muscle growth. This program utilizes a full gym setup, ensuring you have the equipment necessary to sculpt your body effectively. Commit to the journey and watch as you build strength and size week by week!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Lying Rear Lateral Raise
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
11
Skull Crusher
3
10 reps
-
12
Tricep Rope Push Down (Cable)
3
10 reps
-
13
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
14
Tricep Extension (Cable)
3
10 reps
-
15
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Lying Rear Lateral Raise
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
11
Skull Crusher
3
10 reps
-
12
Tricep Rope Push Down (Cable)
3
10 reps
-
13
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
14
Tricep Extension (Cable)
3
10 reps
-
15
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Lying Rear Lateral Raise
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
11
Skull Crusher
3
10 reps
-
12
Tricep Rope Push Down (Cable)
3
10 reps
-
13
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
14
Tricep Extension (Cable)
3
10 reps
-
15
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Lying Rear Lateral Raise
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
11
Skull Crusher
3
10 reps
-
12
Tricep Rope Push Down (Cable)
3
10 reps
-
13
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
14
Tricep Extension (Cable)
3
10 reps
-
15
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Lying Rear Lateral Raise
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
11
Skull Crusher
3
10 reps
-
12
Tricep Rope Push Down (Cable)
3
10 reps
-
13
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
14
Tricep Extension (Cable)
3
10 reps
-
15
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Lying Rear Lateral Raise
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
11
Skull Crusher
3
10 reps
-
12
Tricep Rope Push Down (Cable)
3
10 reps
-
13
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
14
Tricep Extension (Cable)
3
10 reps
-
15
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Lying Rear Lateral Raise
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
11
Skull Crusher
3
10 reps
-
12
Tricep Rope Push Down (Cable)
3
10 reps
-
13
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
14
Tricep Extension (Cable)
3
10 reps
-
15
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Lying Rear Lateral Raise
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
11
Skull Crusher
3
10 reps
-
12
Tricep Rope Push Down (Cable)
3
10 reps
-
13
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
14
Tricep Extension (Cable)
3
10 reps
-
15
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Lying Rear Lateral Raise
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
11
Skull Crusher
3
10 reps
-
12
Tricep Rope Push Down (Cable)
3
10 reps
-
13
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
14
Tricep Extension (Cable)
3
10 reps
-
15
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Lying Rear Lateral Raise
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
11
Skull Crusher
3
10 reps
-
12
Tricep Rope Push Down (Cable)
3
10 reps
-
13
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
14
Tricep Extension (Cable)
3
10 reps
-
15
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Lying Rear Lateral Raise
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
11
Skull Crusher
3
10 reps
-
12
Tricep Rope Push Down (Cable)
3
10 reps
-
13
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
14
Tricep Extension (Cable)
3
10 reps
-
15
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Face Pull
3
10 reps
-
6
Reverse Pec Deck
3
10 reps
-
7
Lying Rear Lateral Raise
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
11
Skull Crusher
3
10 reps
-
12
Tricep Rope Push Down (Cable)
3
10 reps
-
13
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
14
Tricep Extension (Cable)
3
10 reps
-
15
Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Belt Squat
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Good Morning
3
10 reps
-
7
Leg Press
3
10 reps
-
8
Hip Extension
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Deadlift (Dumbbell)
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Back Extension
3
10 reps
-
13
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
14
Seated Hamstring Curl
3
10 reps
-
15
Walking Lunge
3
10 reps
-
16
Glute-Ham Raise
3
10 reps
-
17
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Belt Squat
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Good Morning
3
10 reps
-
7
Leg Press
3
10 reps
-
8
Hip Extension
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Deadlift (Dumbbell)
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Back Extension
3
10 reps
-
13
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
14
Seated Hamstring Curl
3
10 reps
-
15
Walking Lunge
3
10 reps
-
16
Glute-Ham Raise
3
10 reps
-
17
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Belt Squat
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Good Morning
3
10 reps
-
7
Leg Press
3
10 reps
-
8
Hip Extension
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Deadlift (Dumbbell)
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Back Extension
3
10 reps
-
13
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
14
Seated Hamstring Curl
3
10 reps
-
15
Walking Lunge
3
10 reps
-
16
Glute-Ham Raise
3
10 reps
-
17
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Belt Squat
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Good Morning
3
10 reps
-
7
Leg Press
3
10 reps
-
8
Hip Extension
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Deadlift (Dumbbell)
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Back Extension
3
10 reps
-
13
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
14
Seated Hamstring Curl
3
10 reps
-
15
Walking Lunge
3
10 reps
-
16
Glute-Ham Raise
3
10 reps
-
17
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Belt Squat
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Good Morning
3
10 reps
-
7
Leg Press
3
10 reps
-
8
Hip Extension
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Deadlift (Dumbbell)
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Back Extension
3
10 reps
-
13
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
14
Seated Hamstring Curl
3
10 reps
-
15
Walking Lunge
3
10 reps
-
16
Glute-Ham Raise
3
10 reps
-
17
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Belt Squat
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Good Morning
3
10 reps
-
7
Leg Press
3
10 reps
-
8
Hip Extension
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Deadlift (Dumbbell)
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Back Extension
3
10 reps
-
13
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
14
Seated Hamstring Curl
3
10 reps
-
15
Walking Lunge
3
10 reps
-
16
Glute-Ham Raise
3
10 reps
-
17
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Belt Squat
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Good Morning
3
10 reps
-
7
Leg Press
3
10 reps
-
8
Hip Extension
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Deadlift (Dumbbell)
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Back Extension
3
10 reps
-
13
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
14
Seated Hamstring Curl
3
10 reps
-
15
Walking Lunge
3
10 reps
-
16
Glute-Ham Raise
3
10 reps
-
17
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Belt Squat
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Good Morning
3
10 reps
-
7
Leg Press
3
10 reps
-
8
Hip Extension
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Deadlift (Dumbbell)
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Back Extension
3
10 reps
-
13
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
14
Seated Hamstring Curl
3
10 reps
-
15
Walking Lunge
3
10 reps
-
16
Glute-Ham Raise
3
10 reps
-
17
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Belt Squat
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Good Morning
3
10 reps
-
7
Leg Press
3
10 reps
-
8
Hip Extension
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Deadlift (Dumbbell)
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Back Extension
3
10 reps
-
13
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
14
Seated Hamstring Curl
3
10 reps
-
15
Walking Lunge
3
10 reps
-
16
Glute-Ham Raise
3
10 reps
-
17
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Belt Squat
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Good Morning
3
10 reps
-
7
Leg Press
3
10 reps
-
8
Hip Extension
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Deadlift (Dumbbell)
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Back Extension
3
10 reps
-
13
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
14
Seated Hamstring Curl
3
10 reps
-
15
Walking Lunge
3
10 reps
-
16
Glute-Ham Raise
3
10 reps
-
17
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Belt Squat
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Good Morning
3
10 reps
-
7
Leg Press
3
10 reps
-
8
Hip Extension
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Deadlift (Dumbbell)
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Back Extension
3
10 reps
-
13
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
14
Seated Hamstring Curl
3
10 reps
-
15
Walking Lunge
3
10 reps
-
16
Glute-Ham Raise
3
10 reps
-
17
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Belt Squat
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Good Morning
3
10 reps
-
7
Leg Press
3
10 reps
-
8
Hip Extension
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Deadlift (Dumbbell)
3
10 reps
-
11
Leg Extension
3
10 reps
-
12
Back Extension
3
10 reps
-
13
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
14
Seated Hamstring Curl
3
10 reps
-
15
Walking Lunge
3
10 reps
-
16
Glute-Ham Raise
3
10 reps
-
17
Seated Calf Raise
3
10 reps
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
10 reps
-
10
Bicep Curl (Barbell)
3
10 reps
-
11
Bicep Curl (Machine)
3
10 reps
-
12
Bicep Curl (Cable)
3
10 reps
-
13
Bicep Curl (Dumbbell)
3
10 reps
-
14
Concentration Curl
3
10 reps
-
15
Reverse Wrist Curl (Barbell)
3
10 reps
-
16
Wrist Curls
3
10 reps
-
17
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
10 reps
-
10
Bicep Curl (Barbell)
3
10 reps
-
11
Bicep Curl (Machine)
3
10 reps
-
12
Bicep Curl (Cable)
3
10 reps
-
13
Bicep Curl (Dumbbell)
3
10 reps
-
14
Concentration Curl
3
10 reps
-
15
Reverse Wrist Curl (Barbell)
3
10 reps
-
16
Wrist Curls
3
10 reps
-
17
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
10 reps
-
10
Bicep Curl (Barbell)
3
10 reps
-
11
Bicep Curl (Machine)
3
10 reps
-
12
Bicep Curl (Cable)
3
10 reps
-
13
Bicep Curl (Dumbbell)
3
10 reps
-
14
Concentration Curl
3
10 reps
-
15
Reverse Wrist Curl (Barbell)
3
10 reps
-
16
Wrist Curls
3
10 reps
-
17
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
10 reps
-
10
Bicep Curl (Barbell)
3
10 reps
-
11
Bicep Curl (Machine)
3
10 reps
-
12
Bicep Curl (Cable)
3
10 reps
-
13
Bicep Curl (Dumbbell)
3
10 reps
-
14
Concentration Curl
3
10 reps
-
15
Reverse Wrist Curl (Barbell)
3
10 reps
-
16
Wrist Curls
3
10 reps
-
17
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
10 reps
-
10
Bicep Curl (Barbell)
3
10 reps
-
11
Bicep Curl (Machine)
3
10 reps
-
12
Bicep Curl (Cable)
3
10 reps
-
13
Bicep Curl (Dumbbell)
3
10 reps
-
14
Concentration Curl
3
10 reps
-
15
Reverse Wrist Curl (Barbell)
3
10 reps
-
16
Wrist Curls
3
10 reps
-
17
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
10 reps
-
10
Bicep Curl (Barbell)
3
10 reps
-
11
Bicep Curl (Machine)
3
10 reps
-
12
Bicep Curl (Cable)
3
10 reps
-
13
Bicep Curl (Dumbbell)
3
10 reps
-
14
Concentration Curl
3
10 reps
-
15
Reverse Wrist Curl (Barbell)
3
10 reps
-
16
Wrist Curls
3
10 reps
-
17
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
10 reps
-
10
Bicep Curl (Barbell)
3
10 reps
-
11
Bicep Curl (Machine)
3
10 reps
-
12
Bicep Curl (Cable)
3
10 reps
-
13
Bicep Curl (Dumbbell)
3
10 reps
-
14
Concentration Curl
3
10 reps
-
15
Reverse Wrist Curl (Barbell)
3
10 reps
-
16
Wrist Curls
3
10 reps
-
17
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
10 reps
-
10
Bicep Curl (Barbell)
3
10 reps
-
11
Bicep Curl (Machine)
3
10 reps
-
12
Bicep Curl (Cable)
3
10 reps
-
13
Bicep Curl (Dumbbell)
3
10 reps
-
14
Concentration Curl
3
10 reps
-
15
Reverse Wrist Curl (Barbell)
3
10 reps
-
16
Wrist Curls
3
10 reps
-
17
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
10 reps
-
10
Bicep Curl (Barbell)
3
10 reps
-
11
Bicep Curl (Machine)
3
10 reps
-
12
Bicep Curl (Cable)
3
10 reps
-
13
Bicep Curl (Dumbbell)
3
10 reps
-
14
Concentration Curl
3
10 reps
-
15
Reverse Wrist Curl (Barbell)
3
10 reps
-
16
Wrist Curls
3
10 reps
-
17
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
10 reps
-
10
Bicep Curl (Barbell)
3
10 reps
-
11
Bicep Curl (Machine)
3
10 reps
-
12
Bicep Curl (Cable)
3
10 reps
-
13
Bicep Curl (Dumbbell)
3
10 reps
-
14
Concentration Curl
3
10 reps
-
15
Reverse Wrist Curl (Barbell)
3
10 reps
-
16
Wrist Curls
3
10 reps
-
17
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
10 reps
-
10
Bicep Curl (Barbell)
3
10 reps
-
11
Bicep Curl (Machine)
3
10 reps
-
12
Bicep Curl (Cable)
3
10 reps
-
13
Bicep Curl (Dumbbell)
3
10 reps
-
14
Concentration Curl
3
10 reps
-
15
Reverse Wrist Curl (Barbell)
3
10 reps
-
16
Wrist Curls
3
10 reps
-
17
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
10 reps
-
2
Chin-Up (Assisted)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
T-Bar Row
3
10 reps
-
10
Bicep Curl (Barbell)
3
10 reps
-
11
Bicep Curl (Machine)
3
10 reps
-
12
Bicep Curl (Cable)
3
10 reps
-
13
Bicep Curl (Dumbbell)
3
10 reps
-
14
Concentration Curl
3
10 reps
-
15
Reverse Wrist Curl (Barbell)
3
10 reps
-
16
Wrist Curls
3
10 reps
-
17
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Elliptical
1
20 mins
-
3
Cycling
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Decline Bench Press (Barbell)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
10 Reps
-
6
Reverse Pec Deck
3 Sets
10 Reps
-
7
Lying Rear Lateral Raise
3 Sets
10 Reps
-
8
Lateral Raise (Machine)
3 Sets
10 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
10
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
11
Skull Crusher
3 Sets
10 Reps
-
12
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
13
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
14
Tricep Extension (Cable)
3 Sets
10 Reps
-
15
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Deadlift (Paused)
3 Sets
10 Reps
-
2
Squat (Paused)
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Belt Squat
3 Sets
10 Reps
-
5
Pendulum Squat
3 Sets
10 Reps
-
6
Good Morning
3 Sets
10 Reps
-
7
Leg Press
3 Sets
10 Reps
-
8
Hip Extension
3 Sets
10 Reps
-
9
Standing Calf Raise
3 Sets
10 Reps
-
10
Deadlift (Dumbbell)
3 Sets
10 Reps
-
11
Leg Extension
3 Sets
10 Reps
-
12
Back Extension
3 Sets
10 Reps
-
13
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
14
Seated Hamstring Curl
3 Sets
10 Reps
-
15
Walking Lunge
3 Sets
10 Reps
-
16
Glute-Ham Raise
3 Sets
10 Reps
-
17
Seated Calf Raise
3 Sets
10 Reps
-
Day 4
No exercises added to this day
Day 5
1
Pull-Up (Band)
3 Sets
10 Reps
-
2
Chin-Up (Assisted)
3 Sets
10 Reps
-
3
Barbell Row
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Dumbbell Row
3 Sets
10 Reps
-
6
Single Arm Iso Row
3 Sets
10 Reps
-
7
Seated Row (Cable)
3 Sets
10 Reps
-
8
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
9
T-Bar Row
3 Sets
10 Reps
-
10
Bicep Curl (Barbell)
3 Sets
10 Reps
-
11
Bicep Curl (Machine)
3 Sets
10 Reps
-
12
Bicep Curl (Cable)
3 Sets
10 Reps
-
13
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
14
Concentration Curl
3 Sets
10 Reps
-
15
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
-
16
Wrist Curls
3 Sets
10 Reps
-
17
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
Day 7
1
Swim
1 Set
60 mins
-
Day 6
1
Run
1 Set
20 mins
-
2
Elliptical
1 Set
20 mins
-
3
Cycling
1 Set
20 mins
-
Day 2
1
Run
1 Set
20 mins
-
2
Elliptical
1 Set
20 mins
-
3
Cycling
1 Set
20 mins
-