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BoostcampPNG

just another ppl

by katie F.
2 athletes joined

Program Description

to gain muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 19, 2024 04:39
  • Last Edited
    Jun 18, 2025 08:14

Summary

Unlock your strength potential with "just another ppl," a comprehensive 12-week program designed for dedicated lifters. With six training days each week, you'll engage in a balanced blend of compound and isolation movements, including barbell deadlifts, lat pulldowns, and chest-supported rows. This program emphasizes progressive overload to build muscle and enhance overall fitness. Prepare to challenge yourself and see real results as you transform your physique and boost your performance in the gym!
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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
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Hip Thrust (Barbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
10 reps
-
-
2
Lat Pulldown
3
10 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Face Pull
4
12 reps
-
5
Hammer Curl
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Arnold Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher
3
10 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
4
10 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Hip Thrust (Barbell)
4
12 reps
-
6
Goblet Squat
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
-
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Face Pull
4 Sets
12 Reps
-
5
Hammer Curl
4 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
-
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Face Pull
4 Sets
12 Reps
-
5
Hammer Curl
4 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Arnold Press
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Skull Crusher
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Arnold Press
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Skull Crusher
3 Sets
10 Reps
-
6
Bench Press (Close Grip)
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
-
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press
4 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
12 Reps
-
6
Hip Thrust (Barbell)
4 Sets
12 Reps
-
Day 6
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
-
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press
4 Sets
10 Reps
-
4
Standing Calf Raise
4 Sets
12 Reps
-
5
Hip Thrust (Barbell)
4 Sets
12 Reps
-
6
Goblet Squat
3 Sets
10 Reps
-