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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
    Jun 18, 2025 12:46

Summary

Transform your physique with **Big Booty Gainz 2**, a 16-week program designed to sculpt and strengthen your glutes and overall lower body. With six training days each week, you'll engage in a variety of targeted exercises, including barbell bench presses and Bulgarian split squats, ensuring balanced muscle development. This program is perfect for those looking to enhance their strength and aesthetics from the comfort of home. Get ready to elevate your workouts and achieve the results you've been striving for!
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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
-