Program Description
Learn to use intensity to force growyh
Program Overview
- LevelNovice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedFeb 18, 2025 07:47
- Last EditedJun 18, 2025 11:07
Summary
Embark on a transformative 12-week journey with this comprehensive 4-day workout program designed for serious lifters. Each session combines compound lifts like the Deadlift and Bench Press with targeted accessory work, ensuring you build strength and muscle effectively. Expect to challenge yourself with high-intensity supersets that engage multiple muscle groups, including back, chest, and arms. With a focus on progressive overload and varied rep ranges, this program is tailored to push your limits and maximize your gains in the gym. Get ready to elevate your training and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
1
3-5 reps
5-10 reps
5-10 reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)
3
15-20 reps
-
2A
Behind-The-Neck Press (Smith Machine)
3
6-10 reps
-
2B
Hammer Curl
3
10-15 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hanging Leg Raise
3
12 reps
-
4
Skull Crusher (Barbell)
3
20 reps
-
5
Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4
Tricep Pushdown (Cable)
3
20 reps
-
5A
Lat Prayer
3
20 reps
-
5B
Cable Crunch
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Pull-Up (Weighted)
3
8-12 reps
-
2A
Chest Supported Row (Machine)
3
6-10 reps
-
2B
Incline Chest Press (Machine)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
20 reps
-
3B
Lat Pulldown (Close Grip)
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
3-5 reps
5-10 reps
10-15 reps
-
-
-
1B
Lateral Raise (Dumbbell)
3
20 reps
-
2
Hamstring Curl
3
15 reps
-
3
Back Extension (Weighted)
3
10-15 reps
-
4
Leg Extension
3
10-15 reps
-
5A
Seated Calf Raise
3
20 reps
-
5B
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
3
6-10 reps
-
1B
Chin-Up (Weighted)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Cable Low Row
3
20 reps
-
4A
Lat Prayer
3
20 reps
-
4B
Cable Crunch
3
20 reps
-
5A
Pec Deck (Machine)
3
10-15 reps
-
5B
Reverse Pec Deck
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Deadlift (Barbell)1 Set
2 Sets
1 Set
3-5 Reps
5-10 Reps
5-10 Reps
90%
75%
65%
1B
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
2A
Behind-The-Neck Press (Smith Machine)3 Sets
6-10 Reps
-
2B
Hammer Curl3 Sets
10-15 Reps
-
3A
Face Pull3 Sets
10-15 Reps
-
3B
Hanging Leg Raise3 Sets
12 Reps
-
4
Skull Crusher (Barbell)3 Sets
20 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
20 Reps
-
Day 2
1A
Bench Press (Barbell)1 Set
2 Sets
1 Set
3-5 Reps
5-10 Reps
10-15 Reps
-
-
-
1B
Pull-Up (Weighted)3 Sets
8-12 Reps
-
2A
Chest Supported Row (Machine)3 Sets
6-10 Reps
-
2B
Incline Chest Press (Machine)3 Sets
6-10 Reps
-
3A
Pec Deck (Machine)3 Sets
20 Reps
-
3B
Lat Pulldown (Close Grip)3 Sets
20 Reps
-
4A
Lat Prayer3 Sets
20 Reps
-
4B
Cable Crunch3 Sets
20 Reps
-
5
Tricep Pushdown (Cable)3 Sets
20 Reps
-
6
Reverse Bicep Curl (EZ Bar)3 Sets
20 Reps
-
Day 3
1A
Squat (Barbell)1 Set
2 Sets
1 Set
3-5 Reps
5-10 Reps
10-15 Reps
-
-
-
1B
Lateral Raise (Dumbbell)3 Sets
20 Reps
-
2
Hamstring Curl3 Sets
15 Reps
-
3
Back Extension (Weighted)3 Sets
10-15 Reps
-
4
Leg Extension3 Sets
10-15 Reps
-
5A
Seated Calf Raise3 Sets
20 Reps
-
5B
Hanging Leg Raise3 Sets
15 Reps
-
Day 4
1A
Larsen Press (Barbell)3 Sets
6-10 Reps
-
1B
Chin-Up (Weighted)3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
3
Cable Low Row3 Sets
20 Reps
-
4A
Lat Prayer3 Sets
20 Reps
-
4B
Cable Crunch3 Sets
20 Reps
-
5A
Pec Deck (Machine)3 Sets
10-15 Reps
-
5B
Reverse Pec Deck3 Sets
20 Reps
-