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The Essentials Program (5x, Upper/Lower, PPL)

by V L.
8 athletes joined

Program Description

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Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 03, 2025 03:16
  • Last Edited
    Jun 18, 2025 08:19

Summary

The Essentials Program is a comprehensive 12-week training plan designed to build strength and muscle through a balanced Upper/Lower and Push/Pull split. Committing just three days a week, you'll engage in targeted exercises like the Flat DB Bench Press and Hack Squat, ensuring a full-body approach that maximizes results. Each workout is structured with varying intensities to challenge your limits and promote growth. Whether you're a beginner or looking to refine your routine, this program provides the essential tools to elevate your fitness journey. Get ready to transform your workouts and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
40%
Middle Delts
33.3%
Front Delts
26.7%
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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
Flat DB Bench Press
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Lat Pulldown (2-Grip)
2
2
10-12 reps
10-12 reps
60%
75%
3
Seated DB Shoulder Press
1
2
10-12 reps
10-12 reps
60%
75%
4
Seated Cable Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
5A
EZ Bar Skull Crusher
1
2
12-15 reps
12-15 reps
40%
70%
5B
EZ Bar Curl
1
2
12-15 reps
12-15 reps
40%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Lat Pulldown (2-Grip)
2
2
10-12 reps
10-12 reps
60%
75%
3
Seated DB Shoulder Press
1
2
10-12 reps
10-12 reps
60%
75%
4
Seated Cable Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
5A
EZ Bar Skull Crusher
1
2
12-15 reps
12-15 reps
40%
70%
5B
EZ Bar Curl
1
2
12-15 reps
12-15 reps
40%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Lat Pulldown (2-Grip)
2
2
10-12 reps
10-12 reps
60%
75%
3
Seated DB Shoulder Press
1
2
10-12 reps
10-12 reps
60%
75%
4
Seated Cable Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
5A
EZ Bar Skull Crusher
1
2
12-15 reps
12-15 reps
40%
70%
5B
EZ Bar Curl
1
2
12-15 reps
12-15 reps
40%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Lat Pulldown (2-Grip)
2
2
10-12 reps
10-12 reps
60%
75%
3
Seated DB Shoulder Press
1
2
10-12 reps
10-12 reps
60%
75%
4
Seated Cable Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
5A
EZ Bar Skull Crusher
1
2
12-15 reps
12-15 reps
40%
70%
5B
EZ Bar Curl
1
2
12-15 reps
12-15 reps
40%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Lat Pulldown (2-Grip)
2
2
10-12 reps
10-12 reps
60%
75%
3
Seated DB Shoulder Press
1
2
10-12 reps
10-12 reps
60%
75%
4
Seated Cable Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
5A
EZ Bar Skull Crusher
1
2
12-15 reps
12-15 reps
40%
70%
5B
EZ Bar Curl
1
2
12-15 reps
12-15 reps
40%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Lat Pulldown (2-Grip)
2
2
10-12 reps
10-12 reps
60%
75%
3
Seated DB Shoulder Press
1
2
10-12 reps
10-12 reps
60%
75%
4
Seated Cable Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
5A
EZ Bar Skull Crusher
1
2
12-15 reps
12-15 reps
40%
70%
5B
EZ Bar Curl
1
2
12-15 reps
12-15 reps
40%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Lat Pulldown (2-Grip)
2
2
10-12 reps
10-12 reps
60%
75%
3
Seated DB Shoulder Press
1
2
10-12 reps
10-12 reps
60%
75%
4
Seated Cable Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
5A
EZ Bar Skull Crusher
1
2
12-15 reps
12-15 reps
40%
70%
5B
EZ Bar Curl
1
2
12-15 reps
12-15 reps
40%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Lat Pulldown (2-Grip)
2
2
10-12 reps
10-12 reps
60%
75%
3
Seated DB Shoulder Press
1
2
10-12 reps
10-12 reps
60%
75%
4
Seated Cable Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
5A
EZ Bar Skull Crusher
1
2
12-15 reps
12-15 reps
40%
70%
5B
EZ Bar Curl
1
2
12-15 reps
12-15 reps
40%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Lat Pulldown (2-Grip)
2
2
10-12 reps
10-12 reps
60%
75%
3
Seated DB Shoulder Press
1
2
10-12 reps
10-12 reps
60%
75%
4
Seated Cable Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
5A
EZ Bar Skull Crusher
1
2
12-15 reps
12-15 reps
40%
70%
5B
EZ Bar Curl
1
2
12-15 reps
12-15 reps
40%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Lat Pulldown (2-Grip)
2
2
10-12 reps
10-12 reps
60%
75%
3
Seated DB Shoulder Press
1
2
10-12 reps
10-12 reps
60%
75%
4
Seated Cable Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
5A
EZ Bar Skull Crusher
1
2
12-15 reps
12-15 reps
40%
70%
5B
EZ Bar Curl
1
2
12-15 reps
12-15 reps
40%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Lat Pulldown (2-Grip)
2
2
10-12 reps
10-12 reps
60%
75%
3
Seated DB Shoulder Press
1
2
10-12 reps
10-12 reps
60%
75%
4
Seated Cable Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
5A
EZ Bar Skull Crusher
1
2
12-15 reps
12-15 reps
40%
70%
5B
EZ Bar Curl
1
2
12-15 reps
12-15 reps
40%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat DB Bench Press
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Lat Pulldown (2-Grip)
2
2
10-12 reps
10-12 reps
60%
75%
3
Seated DB Shoulder Press
1
2
10-12 reps
10-12 reps
60%
75%
4
Seated Cable Row
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
5A
EZ Bar Skull Crusher
1
2
12-15 reps
12-15 reps
40%
70%
5B
EZ Bar Curl
1
2
12-15 reps
12-15 reps
40%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Seated Hamstring Curl (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Seated Leg Extension (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Seated Calf Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Seated Hamstring Curl (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Seated Leg Extension (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Seated Calf Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Seated Hamstring Curl (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Seated Leg Extension (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Seated Calf Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Seated Hamstring Curl (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Seated Leg Extension (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Seated Calf Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Seated Hamstring Curl (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Seated Leg Extension (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Seated Calf Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Seated Hamstring Curl (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Seated Leg Extension (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Seated Calf Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Seated Hamstring Curl (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Seated Leg Extension (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Seated Calf Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Seated Hamstring Curl (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Seated Leg Extension (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Seated Calf Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Seated Hamstring Curl (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Seated Leg Extension (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Seated Calf Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Seated Hamstring Curl (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Seated Leg Extension (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Seated Calf Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Seated Hamstring Curl (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Seated Leg Extension (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Seated Calf Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Seated Hamstring Curl (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Seated Leg Extension (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Seated Calf Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Cable Chest Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Tricep Pushdown (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Close-Grip Push-Ups
2
AMRAP
100%
5
DB Lateral Raise
1
2
12-15 reps
12-15 reps
40%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Cable Chest Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Tricep Pushdown (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Close-Grip Push-Ups
2
AMRAP
100%
5
DB Lateral Raise
1
2
12-15 reps
12-15 reps
40%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Cable Chest Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Tricep Pushdown (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Close-Grip Push-Ups
2
AMRAP
100%
5
DB Lateral Raise
1
2
12-15 reps
12-15 reps
40%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Cable Chest Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Tricep Pushdown (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Close-Grip Push-Ups
2
AMRAP
100%
5
DB Lateral Raise
1
2
12-15 reps
12-15 reps
40%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Cable Chest Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Tricep Pushdown (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Close-Grip Push-Ups
2
AMRAP
100%
5
DB Lateral Raise
1
2
12-15 reps
12-15 reps
40%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Cable Chest Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Tricep Pushdown (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Close-Grip Push-Ups
2
AMRAP
100%
5
DB Lateral Raise
1
2
12-15 reps
12-15 reps
40%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Cable Chest Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Tricep Pushdown (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Close-Grip Push-Ups
2
AMRAP
100%
5
DB Lateral Raise
1
2
12-15 reps
12-15 reps
40%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Cable Chest Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Tricep Pushdown (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Close-Grip Push-Ups
2
AMRAP
100%
5
DB Lateral Raise
1
2
12-15 reps
12-15 reps
40%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Cable Chest Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Tricep Pushdown (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Close-Grip Push-Ups
2
AMRAP
100%
5
DB Lateral Raise
1
2
12-15 reps
12-15 reps
40%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Cable Chest Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Tricep Pushdown (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Close-Grip Push-Ups
2
AMRAP
100%
5
DB Lateral Raise
1
2
12-15 reps
12-15 reps
40%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Cable Chest Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Tricep Pushdown (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Close-Grip Push-Ups
2
AMRAP
100%
5
DB Lateral Raise
1
2
12-15 reps
12-15 reps
40%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
5-6 reps
2-3 reps
4-6 reps
8-10 reps
40%
55%
70%
85%
75%
2
Cable Chest Press
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
3
Tricep Pushdown (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
45%
75%
37.5%
4
Close-Grip Push-Ups
2
AMRAP
100%
5
DB Lateral Raise
1
2
12-15 reps
12-15 reps
40%
70%
Week 1
1 / 12 Weeks
Day 1
1
Flat DB Bench Press
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
5-6 Reps
2-3 Reps
4-6 Reps
8-10 Reps
40%
55%
70%
85%
75%
2
Lat Pulldown (2-Grip)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
60%
75%
3
Seated DB Shoulder Press
1 Set
2 Sets
10-12 Reps
10-12 Reps
60%
75%
4
Seated Cable Row
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
45%
75%
37.5%
5A
EZ Bar Skull Crusher
1 Set
2 Sets
12-15 Reps
12-15 Reps
40%
70%
5B
EZ Bar Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
40%
70%
Day 2
1
Hack Squat (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
5-6 Reps
2-3 Reps
4-6 Reps
8-10 Reps
40%
55%
70%
85%
75%
2
Seated Hamstring Curl (Machine)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
45%
75%
37.5%
3
Seated Leg Extension (Machine)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
45%
75%
37.5%
4
Seated Calf Raise (Machine)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
45%
75%
37.5%
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
5-6 Reps
2-3 Reps
4-6 Reps
8-10 Reps
40%
55%
70%
85%
75%
2
Cable Chest Press
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
45%
75%
37.5%
3
Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
45%
75%
37.5%
4
Close-Grip Push-Ups
2 Sets
AMRAP
100%
5
DB Lateral Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
40%
70%