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novice

by Haha45 No
1 athletes joined

Program Description

look nice lol

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 20, 2025 07:41
  • Last Edited
    Jun 20, 2025 07:48
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Squat (Barbell)
4 Sets
8-11 Reps
-
3
Sit Up
4 Sets
AMRAP
-
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Leg Extension
4 Sets
10-13 Reps
-
7
Shrug (Barbell)
3 Sets
AMRAP
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Overhead Extension (Dumbbell)
3 Sets
6-8 Reps
-
3
Dumbbell Row
3 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
5
Tricep Extension (Cable)
4 Sets
8-11 Reps
-
6
Face Pull
3 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
8-11 Reps
-
3
Russian Twist
3 Sets
AMRAP
-
4
Incline Cable Chest Fly
3 Sets
8-10 Reps
-
5
Pull-Up (Assisted)
3 Sets
8-10 Reps
-
6
Calf Raise (Machine)
4 Sets
15-18 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
6-8 Reps
-
2
Pullover (Dumbbell)
3 Sets
8-10 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
4
Single Arm Tricep Extension (Cable)
4 Sets
10-13 Reps
-
5
Hammer Curl (Dumbbell)
4 Sets
8-11 Reps
-
6
Lateral Raise (Cable)
4 Sets
12-15 Reps
-