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Yeah Buddy!

by Matt D.

Program Description

An ode to the king himself. This is Ronnie Coleman’s bodybuilding program. With some slight modifications of course. This program is not recommended for beginner/novice level lifters. Program uses wave-loading linear progression and multi-set double progressions.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 11, 2025 04:58
  • Last Edited
    May 11, 2025 08:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-6 reps
-
2
Barbell Row
4
10-8 reps
-
3
T-Bar Row
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Bicep Curl (Cable)
4
10-15 reps
-
9A
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
9B
Front Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-6 reps
-
2
Barbell Row
4
10-8 reps
-
3
T-Bar Row
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Bicep Curl (Cable)
4
10-15 reps
-
9A
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
9B
Front Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-6 reps
-
2
Barbell Row
4
10-8 reps
-
3
T-Bar Row
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Bicep Curl (Cable)
4
10-15 reps
-
9A
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
9B
Front Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-6 reps
-
2
Barbell Row
4
10-8 reps
-
3
T-Bar Row
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Bicep Curl (Cable)
4
10-15 reps
-
9A
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
9B
Front Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-6 reps
-
2
Barbell Row
4
10-8 reps
-
3
T-Bar Row
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Bicep Curl (Cable)
4
10-15 reps
-
9A
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
9B
Front Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-6 reps
-
2
Barbell Row
4
10-8 reps
-
3
T-Bar Row
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Bicep Curl (Cable)
4
10-15 reps
-
9A
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
9B
Front Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-6 reps
-
2
Barbell Row
4
10-8 reps
-
3
T-Bar Row
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Bicep Curl (Cable)
4
10-15 reps
-
9A
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
9B
Front Raise
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-6 reps
-
2
Barbell Row
4
10-8 reps
-
3
T-Bar Row
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Barbell)
4
6-10 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Bicep Curl (Cable)
4
10-15 reps
-
9A
Standing Shoulder Press (Dumbbell)
4
8-12 reps
-
9B
Front Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-6 reps
-
2
Leg Press
4
8-12 reps
-
3
Lunge (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
3
10-8 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-6 reps
-
2
Leg Press
4
8-12 reps
-
3
Lunge (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
3
10-8 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-6 reps
-
2
Leg Press
4
8-12 reps
-
3
Lunge (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
3
10-8 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-6 reps
-
2
Leg Press
4
8-12 reps
-
3
Lunge (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
3
10-8 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-6 reps
-
2
Leg Press
4
8-12 reps
-
3
Lunge (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
3
10-8 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-6 reps
-
2
Leg Press
4
8-12 reps
-
3
Lunge (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
3
10-8 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-6 reps
-
2
Leg Press
4
8-12 reps
-
3
Lunge (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
3
10-8 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-6 reps
-
2
Leg Press
4
8-12 reps
-
3
Lunge (Dumbbell)
2
15-20 reps
-
4
Deadlift (Barbell)
3
10-8 reps
-
5
Leg Curl
3
8-12 reps
-
6
Calf Raise (Machine)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-6 reps
-
2
Incline Bench Press (Barbell)
3
10-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-6 reps
-
2
Incline Bench Press (Barbell)
3
10-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-6 reps
-
2
Incline Bench Press (Barbell)
3
10-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-6 reps
-
2
Incline Bench Press (Barbell)
3
10-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-6 reps
-
2
Incline Bench Press (Barbell)
3
10-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-6 reps
-
2
Incline Bench Press (Barbell)
3
10-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-6 reps
-
2
Incline Bench Press (Barbell)
3
10-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-6 reps
-
2
Incline Bench Press (Barbell)
3
10-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Bench Press (Close Grip)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8-6 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Alternating Dumbbell Curl
4
8-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-12 reps
-
6B
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Overhead Press (Barbell)
4
8-6 reps
-
9
Front Raise
3
15-20 reps
-
10
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
11
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8-6 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Alternating Dumbbell Curl
4
8-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-12 reps
-
6B
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Overhead Press (Barbell)
4
8-6 reps
-
9
Front Raise
3
15-20 reps
-
10
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
11
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8-6 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Alternating Dumbbell Curl
4
8-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-12 reps
-
6B
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Overhead Press (Barbell)
4
8-6 reps
-
9
Front Raise
3
15-20 reps
-
10
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
11
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8-6 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Alternating Dumbbell Curl
4
8-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-12 reps
-
6B
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Overhead Press (Barbell)
4
8-6 reps
-
9
Front Raise
3
15-20 reps
-
10
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
11
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8-6 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Alternating Dumbbell Curl
4
8-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-12 reps
-
6B
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Overhead Press (Barbell)
4
8-6 reps
-
9
Front Raise
3
15-20 reps
-
10
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
11
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8-6 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Alternating Dumbbell Curl
4
8-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-12 reps
-
6B
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Overhead Press (Barbell)
4
8-6 reps
-
9
Front Raise
3
15-20 reps
-
10
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
11
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8-6 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Alternating Dumbbell Curl
4
8-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-12 reps
-
6B
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Overhead Press (Barbell)
4
8-6 reps
-
9
Front Raise
3
15-20 reps
-
10
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
11
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8-6 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Alternating Dumbbell Curl
4
8-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-12 reps
-
6B
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Overhead Press (Barbell)
4
8-6 reps
-
9
Front Raise
3
15-20 reps
-
10
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
11
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Front Squat (Barbell)
4
10-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Single-Leg Deadlift (Dumbbell)
3
8-12 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Front Squat (Barbell)
4
10-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Single-Leg Deadlift (Dumbbell)
3
8-12 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Front Squat (Barbell)
4
10-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Single-Leg Deadlift (Dumbbell)
3
8-12 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Front Squat (Barbell)
4
10-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Single-Leg Deadlift (Dumbbell)
3
8-12 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Front Squat (Barbell)
4
10-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Single-Leg Deadlift (Dumbbell)
3
8-12 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Front Squat (Barbell)
4
10-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Single-Leg Deadlift (Dumbbell)
3
8-12 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Front Squat (Barbell)
4
10-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Single-Leg Deadlift (Dumbbell)
3
8-12 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Front Squat (Barbell)
4
10-8 reps
-
3
Hack Squat
3
8-12 reps
-
4
Single-Leg Deadlift (Dumbbell)
3
8-12 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Decline Bench Press (Barbell)
3
10-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Decline Chest Fly (Dumbbell)
3
8-12 reps
-
5A
Skull Crusher (Barbell)
4
8-12 reps
-
5B
Dip (Bodyweight)
4
8-12 reps
-
5C
Tricep Extension (Barbell)
4
8-12 reps
-
6
Abs Crunch (Weighted)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Decline Bench Press (Barbell)
3
10-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Decline Chest Fly (Dumbbell)
3
8-12 reps
-
5A
Skull Crusher (Barbell)
4
8-12 reps
-
5B
Dip (Bodyweight)
4
8-12 reps
-
5C
Tricep Extension (Barbell)
4
8-12 reps
-
6
Abs Crunch (Weighted)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Decline Bench Press (Barbell)
3
10-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Decline Chest Fly (Dumbbell)
3
8-12 reps
-
5A
Skull Crusher (Barbell)
4
8-12 reps
-
5B
Dip (Bodyweight)
4
8-12 reps
-
5C
Tricep Extension (Barbell)
4
8-12 reps
-
6
Abs Crunch (Weighted)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Decline Bench Press (Barbell)
3
10-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Decline Chest Fly (Dumbbell)
3
8-12 reps
-
5A
Skull Crusher (Barbell)
4
8-12 reps
-
5B
Dip (Bodyweight)
4
8-12 reps
-
5C
Tricep Extension (Barbell)
4
8-12 reps
-
6
Abs Crunch (Weighted)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Decline Bench Press (Barbell)
3
10-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Decline Chest Fly (Dumbbell)
3
8-12 reps
-
5A
Skull Crusher (Barbell)
4
8-12 reps
-
5B
Dip (Bodyweight)
4
8-12 reps
-
5C
Tricep Extension (Barbell)
4
8-12 reps
-
6
Abs Crunch (Weighted)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Decline Bench Press (Barbell)
3
10-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Decline Chest Fly (Dumbbell)
3
8-12 reps
-
5A
Skull Crusher (Barbell)
4
8-12 reps
-
5B
Dip (Bodyweight)
4
8-12 reps
-
5C
Tricep Extension (Barbell)
4
8-12 reps
-
6
Abs Crunch (Weighted)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Decline Bench Press (Barbell)
3
10-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Decline Chest Fly (Dumbbell)
3
8-12 reps
-
5A
Skull Crusher (Barbell)
4
8-12 reps
-
5B
Dip (Bodyweight)
4
8-12 reps
-
5C
Tricep Extension (Barbell)
4
8-12 reps
-
6
Abs Crunch (Weighted)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Decline Bench Press (Barbell)
3
10-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
4
Decline Chest Fly (Dumbbell)
3
8-12 reps
-
5A
Skull Crusher (Barbell)
4
8-12 reps
-
5B
Dip (Bodyweight)
4
8-12 reps
-
5C
Tricep Extension (Barbell)
4
8-12 reps
-
6
Abs Crunch (Weighted)
4
10-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
5 Sets
8-6 Reps
-
2
Leg Press
4 Sets
8-12 Reps
-
3
Lunge (Dumbbell)
2 Sets
15-20 Reps
-
4
Deadlift (Barbell)
3 Sets
10-8 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
6
Calf Raise (Machine)
2 Sets
15-20 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
8-6 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10-8 Reps
-
3
Decline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Tricep Extension (Barbell)
3 Sets
8-12 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
6
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
Day 1
1
Deadlift (Barbell)
4 Sets
8-6 Reps
-
2
Barbell Row
4 Sets
10-8 Reps
-
3
T-Bar Row
4 Sets
8-12 Reps
-
4
Dumbbell Row
4 Sets
8-12 Reps
-
5
Bicep Curl (Barbell)
4 Sets
6-10 Reps
-
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
8
Bicep Curl (Cable)
4 Sets
10-15 Reps
-
9A
Standing Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
9B
Front Raise
4 Sets
8-12 Reps
-
Day 4
1
Barbell Row
5 Sets
8-6 Reps
-
2
Seated Row (Cable)
4 Sets
8-12 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Alternating Dumbbell Curl
4 Sets
8-12 Reps
-
6A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
6B
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
8
Overhead Press (Barbell)
4 Sets
8-6 Reps
-
9
Front Raise
3 Sets
15-20 Reps
-
10
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
11
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
Day 5
1
Leg Extension
4 Sets
15-20 Reps
-
2
Front Squat (Barbell)
4 Sets
10-8 Reps
-
3
Hack Squat
3 Sets
8-12 Reps
-
4
Single-Leg Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
5
Leg Curl
4 Sets
10-15 Reps
-
6
Seated Calf Raise
2 Sets
15-20 Reps
-
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Decline Bench Press (Barbell)
3 Sets
10-8 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Decline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
5A
Skull Crusher (Barbell)
4 Sets
8-12 Reps
-
5B
Dip (Bodyweight)
4 Sets
8-12 Reps
-
5C
Tricep Extension (Barbell)
4 Sets
8-12 Reps
-
6
Abs Crunch (Weighted)
4 Sets
10-15 Reps
-