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BoostcampPNG

Big Booty Gainz 2

by Zechariah JimmiJams
11 athletes joined

Program Description

Big Booty Gainz

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 28, 2025 07:12
  • Last Edited
    Mar 07, 2025 07:12
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Bayesian Curl
3
9 reps
-
5
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Sissy Squat
3
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Weighted)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Band Face Pull
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Kelso Shrug
3
20 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Wrist Curls
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Adductor (Machine)
3
30 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Sissy Squat
2
12 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Chest Fly (Cable)
3 Sets
12 Reps
-
6
Band Face Pull
3 Sets
20 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
3
Pullover (Dumbbell)
3 Sets
12 Reps
-
4
Bayesian Curl
3 Sets
9 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
Day 3
1
Leg Extension
4 Sets
12 Reps
-
2
Sissy Squat
3 Sets
12 Reps
-
3
Standing Calf Raise
4 Sets
20 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5
Leg Curl
3 Sets
12 Reps
-
6
Abs Crunch (Weighted)
4 Sets
20 Reps
-
Day 4
1
Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
5
Chest Fly (Cable)
3 Sets
12 Reps
-
6
Band Face Pull
4 Sets
20 Reps
-
Day 5
1
Bent Over Row (Barbell)
3 Sets
12 Reps
-
2
Hammer Curl
3 Sets
12 Reps
-
3
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
4
Kelso Shrug
3 Sets
20 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
6
Wrist Curls
3 Sets
20 Reps
-
Day 6
1
Leg Curl
4 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Hip Adductor (Machine)
3 Sets
30 Reps
-
4
Hip Thrust (Barbell)
3 Sets
10 Reps
-
5
Sissy Squat
2 Sets
12 Reps
-
6
Abs Crunch (Weighted)
3 Sets
20 Reps
-