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BoostcampPNG

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

by V L.
8 athletes joined

Program Description

(Blank)

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!
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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%