Program Description
Gain muscle and size
Program Overview
- LevelIntermediate
- GoalMuscle, Strength
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedNov 28, 2025 01:55
- Last EditedApr 02, 2026 05:47
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Quadriceps
10.4%
Biceps
10%
Triceps
9%
Glutes
8.7%
Hamstrings
8.7%
Front Delts
8.1%
Lats
8.1%
Abs
8.1%
Chest
7%
Middle Delts
4.6%
Lower Back
2.9%
Adductors
1.7%
Forearms
1.4%
Rear Delts
0.6%
START THE PROGRAM
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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
1
Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-11 reps
6-11 reps
RPE 9.5
RPE 10
3
Upright Row (Barbell)
3
6-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-11 reps
6-11 reps
RPE 9.5
RPE 10
3
Upright Row (Barbell)
3
6-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-11 reps
6-11 reps
RPE 9.5
RPE 10
3
Upright Row (Barbell)
3
6-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-11 reps
6-11 reps
RPE 9.5
RPE 10
3
Upright Row (Barbell)
3
6-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-11 reps
6-11 reps
RPE 9.5
RPE 10
3
Upright Row (Barbell)
3
6-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-11 reps
6-11 reps
RPE 9.5
RPE 10
3
Upright Row (Barbell)
3
6-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-11 reps
6-11 reps
RPE 9.5
RPE 10
3
Upright Row (Barbell)
3
6-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-11 reps
6-11 reps
RPE 9.5
RPE 10
3
Upright Row (Barbell)
3
6-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-11 reps
6-11 reps
RPE 9.5
RPE 10
3
Upright Row (Barbell)
3
6-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-11 reps
6-11 reps
RPE 9.5
RPE 10
3
Upright Row (Barbell)
3
6-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-11 reps
6-11 reps
RPE 9.5
RPE 10
3
Upright Row (Barbell)
3
6-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-11 reps
6-11 reps
RPE 9.5
RPE 10
3
Upright Row (Barbell)
3
6-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-10 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Pullover (Dumbbell)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-10 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Pullover (Dumbbell)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-10 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Pullover (Dumbbell)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-10 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Pullover (Dumbbell)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-10 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Pullover (Dumbbell)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-10 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Pullover (Dumbbell)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-10 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Pullover (Dumbbell)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-10 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Pullover (Dumbbell)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-10 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Pullover (Dumbbell)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-10 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Pullover (Dumbbell)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-10 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Pullover (Dumbbell)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-10 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Pullover (Dumbbell)
2
5-10 reps
-
4
Incline Curl (Dumbbell)
2
5-8 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
-
2
Goblet Squat
3
6-10 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Good Morning
2
-
4A
Power Shrug
2
5-8 reps
-
4B
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
-
2
Goblet Squat
3
6-10 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Good Morning
2
-
4A
Power Shrug
2
5-8 reps
-
4B
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
-
2
Goblet Squat
3
6-10 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Good Morning
2
-
4A
Power Shrug
2
5-8 reps
-
4B
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
-
2
Goblet Squat
3
6-10 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Good Morning
2
-
4A
Power Shrug
2
5-8 reps
-
4B
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
-
2
Goblet Squat
3
6-10 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Good Morning
2
-
4A
Power Shrug
2
5-8 reps
-
4B
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
-
2
Goblet Squat
3
6-10 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Good Morning
2
-
4A
Power Shrug
2
5-8 reps
-
4B
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
-
2
Goblet Squat
3
6-10 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Good Morning
2
-
4A
Power Shrug
2
5-8 reps
-
4B
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
-
2
Goblet Squat
3
6-10 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Good Morning
2
-
4A
Power Shrug
2
5-8 reps
-
4B
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
-
2
Goblet Squat
3
6-10 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Good Morning
2
-
4A
Power Shrug
2
5-8 reps
-
4B
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
-
2
Goblet Squat
3
6-10 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Good Morning
2
-
4A
Power Shrug
2
5-8 reps
-
4B
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
-
2
Goblet Squat
3
6-10 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Good Morning
2
-
4A
Power Shrug
2
5-8 reps
-
4B
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-7 reps
-
2
Goblet Squat
3
6-10 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Good Morning
2
-
4A
Power Shrug
2
5-8 reps
-
4B
Lying Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3A
Close Grip Larsen Press
3
5-9 reps
-
3B
Lateral Raise (Dumbbell)
2
7-11 reps
-
4A
Overhead Extension (Dumbbell)
2
8-12 reps
-
4B
Pec Fly (Dumbbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3A
Close Grip Larsen Press
3
5-9 reps
-
3B
Lateral Raise (Dumbbell)
2
7-11 reps
-
4A
Overhead Extension (Dumbbell)
2
8-12 reps
-
4B
Pec Fly (Dumbbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3A
Close Grip Larsen Press
3
5-9 reps
-
3B
Lateral Raise (Dumbbell)
2
7-11 reps
-
4A
Overhead Extension (Dumbbell)
2
8-12 reps
-
4B
Pec Fly (Dumbbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3A
Close Grip Larsen Press
3
5-9 reps
-
3B
Lateral Raise (Dumbbell)
2
7-11 reps
-
4A
Overhead Extension (Dumbbell)
2
8-12 reps
-
4B
Pec Fly (Dumbbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3A
Close Grip Larsen Press
3
5-9 reps
-
3B
Lateral Raise (Dumbbell)
2
7-11 reps
-
4A
Overhead Extension (Dumbbell)
2
8-12 reps
-
4B
Pec Fly (Dumbbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3A
Close Grip Larsen Press
3
5-9 reps
-
3B
Lateral Raise (Dumbbell)
2
7-11 reps
-
4A
Overhead Extension (Dumbbell)
2
8-12 reps
-
4B
Pec Fly (Dumbbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3A
Close Grip Larsen Press
3
5-9 reps
-
3B
Lateral Raise (Dumbbell)
2
7-11 reps
-
4A
Overhead Extension (Dumbbell)
2
8-12 reps
-
4B
Pec Fly (Dumbbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3A
Close Grip Larsen Press
3
5-9 reps
-
3B
Lateral Raise (Dumbbell)
2
7-11 reps
-
4A
Overhead Extension (Dumbbell)
2
8-12 reps
-
4B
Pec Fly (Dumbbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3A
Close Grip Larsen Press
3
5-9 reps
-
3B
Lateral Raise (Dumbbell)
2
7-11 reps
-
4A
Overhead Extension (Dumbbell)
2
8-12 reps
-
4B
Pec Fly (Dumbbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3A
Close Grip Larsen Press
3
5-9 reps
-
3B
Lateral Raise (Dumbbell)
2
7-11 reps
-
4A
Overhead Extension (Dumbbell)
2
8-12 reps
-
4B
Pec Fly (Dumbbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3A
Close Grip Larsen Press
3
5-9 reps
-
3B
Lateral Raise (Dumbbell)
2
7-11 reps
-
4A
Overhead Extension (Dumbbell)
2
8-12 reps
-
4B
Pec Fly (Dumbbell)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3A
Close Grip Larsen Press
3
5-9 reps
-
3B
Lateral Raise (Dumbbell)
2
7-11 reps
-
4A
Overhead Extension (Dumbbell)
2
8-12 reps
-
4B
Pec Fly (Dumbbell)
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yates Row
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Single Arm Row (Dumbbell)
2
5-10 reps
-
4
Alternating Dumbbell Curl
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yates Row
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Single Arm Row (Dumbbell)
2
5-10 reps
-
4
Alternating Dumbbell Curl
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yates Row
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Single Arm Row (Dumbbell)
2
5-10 reps
-
4
Alternating Dumbbell Curl
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yates Row
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Single Arm Row (Dumbbell)
2
5-10 reps
-
4
Alternating Dumbbell Curl
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yates Row
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Single Arm Row (Dumbbell)
2
5-10 reps
-
4
Alternating Dumbbell Curl
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yates Row
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Single Arm Row (Dumbbell)
2
5-10 reps
-
4
Alternating Dumbbell Curl
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yates Row
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Single Arm Row (Dumbbell)
2
5-10 reps
-
4
Alternating Dumbbell Curl
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yates Row
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Single Arm Row (Dumbbell)
2
5-10 reps
-
4
Alternating Dumbbell Curl
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yates Row
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Single Arm Row (Dumbbell)
2
5-10 reps
-
4
Alternating Dumbbell Curl
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yates Row
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Single Arm Row (Dumbbell)
2
5-10 reps
-
4
Alternating Dumbbell Curl
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yates Row
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Single Arm Row (Dumbbell)
2
5-10 reps
-
4
Alternating Dumbbell Curl
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yates Row
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Single Arm Row (Dumbbell)
2
5-10 reps
-
4
Alternating Dumbbell Curl
2
5-10 reps
-
5
Incline Curl (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Sissy Squat
2
AMRAP
-
5A
Lying Leg Raise
3
5-20 reps
-
5B
Shrug (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Sissy Squat
2
AMRAP
-
5A
Lying Leg Raise
3
5-20 reps
-
5B
Shrug (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Sissy Squat
2
AMRAP
-
5A
Lying Leg Raise
3
5-20 reps
-
5B
Shrug (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Sissy Squat
2
AMRAP
-
5A
Lying Leg Raise
3
5-20 reps
-
5B
Shrug (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Sissy Squat
2
AMRAP
-
5A
Lying Leg Raise
3
5-20 reps
-
5B
Shrug (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Sissy Squat
2
AMRAP
-
5A
Lying Leg Raise
3
5-20 reps
-
5B
Shrug (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Sissy Squat
2
AMRAP
-
5A
Lying Leg Raise
3
5-20 reps
-
5B
Shrug (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Sissy Squat
2
AMRAP
-
5A
Lying Leg Raise
3
5-20 reps
-
5B
Shrug (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Sissy Squat
2
AMRAP
-
5A
Lying Leg Raise
3
5-20 reps
-
5B
Shrug (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Sissy Squat
2
AMRAP
-
5A
Lying Leg Raise
3
5-20 reps
-
5B
Shrug (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Sissy Squat
2
AMRAP
-
5A
Lying Leg Raise
3
5-20 reps
-
5B
Shrug (Dumbbell)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
5-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Sissy Squat
2
AMRAP
-
5A
Lying Leg Raise
3
5-20 reps
-
5B
Shrug (Dumbbell)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
4-8 Reps
4-8 Reps
@9
@10
2
Incline Bench Press (Dumbbell)2 Sets
1 Set
6-11 Reps
6-11 Reps
@9.5
@10
3
Upright Row (Barbell)3 Sets
6-12 Reps
@10
4
Tricep Pushdown (Cable)2 Sets
8-12 Reps
@10
5
Overhead Extension (EZ Bar)2 Sets
5-10 Reps
-
Day 2
1
Lat Pulldown (Close Grip)2 Sets
5-10 Reps
-
2
Wide Grip Lat Pulldown2 Sets
8-12 Reps
-
3
Pullover (Dumbbell)2 Sets
5-10 Reps
-
4
Incline Curl (Dumbbell)2 Sets
5-8 Reps
-
5
Hammer Curl (Dumbbell)2 Sets
8-12 Reps
-
Day 3
1
Deadlift (Barbell)3 Sets
4-7 Reps
-
2
Goblet Squat3 Sets
6-10 Reps
-
3A
Sissy Squat2 Sets
AMRAP
-
3B
Good Morning2 Sets
-
4A
Power Shrug2 Sets
5-8 Reps
-
4B
Lying Leg Raise3 Sets
-
Day 4
1
Incline Bench Press (Barbell)3 Sets
4-8 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
-
3A
Close Grip Larsen Press3 Sets
5-9 Reps
-
3B
Lateral Raise (Dumbbell)2 Sets
7-11 Reps
-
4A
Overhead Extension (Dumbbell)2 Sets
8-12 Reps
-
4B
Pec Fly (Dumbbell)2 Sets
6-12 Reps
-
Day 5
1
Yates Row4 Sets
4-8 Reps
-
2
Wide Grip Lat Pulldown2 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)2 Sets
5-10 Reps
-
4
Alternating Dumbbell Curl2 Sets
5-10 Reps
-
5
Incline Curl (Dumbbell)2 Sets
8-12 Reps
-
Day 6
1
Squat (Barbell)3 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
5-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)2 Sets
8-12 Reps
-
4
Sissy Squat2 Sets
AMRAP
-
5A
Lying Leg Raise3 Sets
5-20 Reps
-
5B
Shrug (Dumbbell)2 Sets
8-12 Reps
-