Program Description
I just basically want to torture myself. I get tired of a 12 week program that repeats week 1 for 12 weeks.
Program Overview
- LevelNovice
- GoalPowerlifting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedNov 18, 2025 01:09
- Last EditedNov 21, 2025 12:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Chest
11.3%
Front Delts
10.8%
Lats
9.7%
Upper Back
9.5%
Biceps
8.7%
Glutes
7.3%
Middle Delts
5.9%
Hamstrings
5.6%
Quadriceps
5.2%
Abs
3.9%
Lower Back
3.3%
Rear Delts
1.8%
Forearms
1.4%
Calves
1.3%
Adductors
0.7%
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ON THE BOOSTCAMP APP FOR FREE
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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
1A
Leg Extension
1
AMRAP
-
1B
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
1C
Leg Extension
1
AMRAP
-
2A
Hamstring Curl
1
AMRAP
-
2B
Back Extension (Weighted)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2C
Hamstring Curl
1
AMRAP
-
3A
Walking Lunge (Dumbbell)
1
AMRAP
-
3B
Lunge (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
1B
Lunge (Bodyweight)
1
AMRAP
-
2A
Deadlift (Barbell)
1
1
3 reps
1 reps
-
-
2B
Good Morning
1
1
1
9 reps
7 reps
5 reps
-
-
-
3A
Hip Thrust (Dumbbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
3B
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
1B
Leg Extension
1
AMRAP
-
2A
Stiff Leg Deadlift
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
2B
Hamstring Curl
1
AMRAP
-
3A
Seated Calf Raise
4
AMRAP
-
3B
Glute Bridge (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
1
AMRAP
-
5
Walking Lunge
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
AMRAP
-
1B
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
1C
Leg Extension
1
AMRAP
-
2A
Hamstring Curl
1
AMRAP
-
2B
Back Extension (Weighted)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2C
Hamstring Curl
1
AMRAP
-
3A
Walking Lunge (Dumbbell)
1
AMRAP
-
3B
Lunge (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
1B
Lunge (Bodyweight)
1
AMRAP
-
2A
Deadlift (Barbell)
1
1
3 reps
1 reps
-
-
2B
Good Morning
1
1
1
9 reps
7 reps
5 reps
-
-
-
3A
Hip Thrust (Dumbbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
3B
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
1B
Leg Extension
1
AMRAP
-
2A
Stiff Leg Deadlift
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
2B
Hamstring Curl
1
AMRAP
-
3A
Seated Calf Raise
4
AMRAP
-
3B
Glute Bridge (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
1
AMRAP
-
5
Walking Lunge
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
AMRAP
-
1B
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
1C
Leg Extension
1
AMRAP
-
2A
Hamstring Curl
1
AMRAP
-
2B
Back Extension (Weighted)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2C
Hamstring Curl
1
AMRAP
-
3A
Walking Lunge (Dumbbell)
1
AMRAP
-
3B
Lunge (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
1B
Lunge (Bodyweight)
1
AMRAP
-
2A
Deadlift (Barbell)
1
1
3 reps
1 reps
-
-
2B
Good Morning
1
1
1
9 reps
7 reps
5 reps
-
-
-
3A
Hip Thrust (Dumbbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
3B
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
1B
Leg Extension
1
AMRAP
-
2A
Stiff Leg Deadlift
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
2B
Hamstring Curl
1
AMRAP
-
3A
Seated Calf Raise
4
AMRAP
-
3B
Glute Bridge (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
1
AMRAP
-
5
Walking Lunge
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
AMRAP
-
1B
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
1C
Leg Extension
1
AMRAP
-
2A
Hamstring Curl
1
AMRAP
-
2B
Back Extension (Weighted)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2C
Hamstring Curl
1
AMRAP
-
3A
Walking Lunge (Dumbbell)
1
AMRAP
-
3B
Lunge (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
1B
Lunge (Bodyweight)
1
AMRAP
-
2A
Deadlift (Barbell)
1
1
3 reps
1 reps
-
-
2B
Good Morning
1
1
1
9 reps
7 reps
5 reps
-
-
-
3A
Hip Thrust (Dumbbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
3B
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
1B
Leg Extension
1
AMRAP
-
2A
Stiff Leg Deadlift
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
2B
Hamstring Curl
1
AMRAP
-
3A
Seated Calf Raise
4
AMRAP
-
3B
Glute Bridge (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
1
AMRAP
-
5
Walking Lunge
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
AMRAP
-
1B
Shoulder Press (Machine)
3
AMRAP
-
2A
Incline EZ Bar Front Raise
3
AMRAP
-
2B
Seated Military Press (Smith Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
1B
Front. Raise
3
10 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10 reps
-
2B
Seated Anterior Delt Press (AD)
1
1
1
9 reps
7 reps
5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
1B
One Arm Lateral Raise (Cable)
4
12 reps
-
2A
Front Raise
4
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
AMRAP
-
1B
Shoulder Press (Machine)
3
AMRAP
-
2A
Incline EZ Bar Front Raise
3
AMRAP
-
2B
Seated Military Press (Smith Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
1B
Front. Raise
3
10 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10 reps
-
2B
Seated Anterior Delt Press (AD)
1
1
1
9 reps
7 reps
5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
1B
One Arm Lateral Raise (Cable)
4
12 reps
-
2A
Front Raise
4
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
AMRAP
-
1B
Shoulder Press (Machine)
3
AMRAP
-
2A
Incline EZ Bar Front Raise
3
AMRAP
-
2B
Seated Military Press (Smith Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
1B
Front. Raise
3
10 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10 reps
-
2B
Seated Anterior Delt Press (AD)
1
1
1
9 reps
7 reps
5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
1B
One Arm Lateral Raise (Cable)
4
12 reps
-
2A
Front Raise
4
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
3
AMRAP
-
1B
Shoulder Press (Machine)
3
AMRAP
-
2A
Incline EZ Bar Front Raise
3
AMRAP
-
2B
Seated Military Press (Smith Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
1B
Front. Raise
3
10 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10 reps
-
2B
Seated Anterior Delt Press (AD)
1
1
1
9 reps
7 reps
5 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
1B
One Arm Lateral Raise (Cable)
4
12 reps
-
2A
Front Raise
4
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10 reps
-
1B
Lat Pulldown (Close Grip)
3
10 reps
-
2A
Skull Crusher (Barbell)
3
10 reps
-
2B
Chest Fly (Dumbbell)
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3B
Decline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
4A
Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
-
-
-
4B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
1B
Bench Press (Barbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
2A
Push Up
3
AMRAP
-
2B
Decline Push Up
3
AMRAP
-
3A
Pullover (EZ Bar)
1
2
9 reps
7 reps
-
-
3B
Chest Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
1
AMRAP
-
1B
Push Up
1
AMRAP
-
1C
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
2A
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
2B
Close Grip Bench Press (Smith Machine)
1
AMRAP
75%
2C
Bench Press (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10 reps
-
1B
Lat Pulldown (Close Grip)
3
10 reps
-
2A
Skull Crusher (Barbell)
3
10 reps
-
2B
Chest Fly (Dumbbell)
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3B
Decline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
4A
Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
-
-
-
4B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
1B
Bench Press (Barbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
2A
Push Up
3
AMRAP
-
2B
Decline Push Up
3
AMRAP
-
3A
Pullover (EZ Bar)
1
2
9 reps
7 reps
-
-
3B
Chest Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
1
AMRAP
-
1B
Push Up
1
AMRAP
-
1C
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
2A
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
2B
Close Grip Bench Press (Smith Machine)
1
AMRAP
75%
2C
Bench Press (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10 reps
-
1B
Lat Pulldown (Close Grip)
3
10 reps
-
2A
Skull Crusher (Barbell)
3
10 reps
-
2B
Chest Fly (Dumbbell)
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3B
Decline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
4A
Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
-
-
-
4B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
1B
Bench Press (Barbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
2A
Push Up
3
AMRAP
-
2B
Decline Push Up
3
AMRAP
-
3A
Pullover (EZ Bar)
1
2
9 reps
7 reps
-
-
3B
Chest Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
1
AMRAP
-
1B
Push Up
1
AMRAP
-
1C
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
2A
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
2B
Close Grip Bench Press (Smith Machine)
1
AMRAP
75%
2C
Bench Press (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
10 reps
-
1B
Lat Pulldown (Close Grip)
3
10 reps
-
2A
Skull Crusher (Barbell)
3
10 reps
-
2B
Chest Fly (Dumbbell)
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3B
Decline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
4A
Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
-
-
-
4B
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
1B
Bench Press (Barbell)
1
1
1
9 reps
7 reps
5 reps
-
-
-
2A
Push Up
3
AMRAP
-
2B
Decline Push Up
3
AMRAP
-
3A
Pullover (EZ Bar)
1
2
9 reps
7 reps
-
-
3B
Chest Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
1
AMRAP
-
1B
Push Up
1
AMRAP
-
1C
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
2A
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
2B
Close Grip Bench Press (Smith Machine)
1
AMRAP
75%
2C
Bench Press (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
99 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
AMRAP
-
1B
Pull-Up (Weighted)
1
AMRAP
-
1C
Pull-Up (Assisted)
1
AMRAP
-
2A
Bent Over Row (Barbell)
3
AMRAP
-
2B
Single Arm Row (Dumbbell)
3
AMRAP
-
3A
Ab Wheel
2
AMRAP
-
3B
Decline Crunch (Weighted)
1
AMRAP
-
3C
Decline Crunch
2
AMRAP
-
3D
Hanging Leg Raise
2
AMRAP
-
3E
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
1
1
9 reps
8 reps
7 reps
-
-
-
1B
Behind-the-Neck Lat Pulldown
1
1
1
9 reps
8 reps
7 reps
-
-
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Burpee Pullup
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
3
10 reps
-
1B
Single Arm Landmine Row
3
10 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
AMRAP
-
1B
Pull-Up (Weighted)
1
AMRAP
-
1C
Pull-Up (Assisted)
1
AMRAP
-
2A
Bent Over Row (Barbell)
3
AMRAP
-
2B
Single Arm Row (Dumbbell)
3
AMRAP
-
3A
Ab Wheel
2
AMRAP
-
3B
Decline Crunch (Weighted)
1
AMRAP
-
3C
Decline Crunch
2
AMRAP
-
3D
Hanging Leg Raise
2
AMRAP
-
3E
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
1
1
9 reps
8 reps
7 reps
-
-
-
1B
Behind-the-Neck Lat Pulldown
1
1
1
9 reps
8 reps
7 reps
-
-
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Burpee Pullup
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
3
10 reps
-
1B
Single Arm Landmine Row
3
10 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
AMRAP
-
1B
Pull-Up (Weighted)
1
AMRAP
-
1C
Pull-Up (Assisted)
1
AMRAP
-
2A
Bent Over Row (Barbell)
3
AMRAP
-
2B
Single Arm Row (Dumbbell)
3
AMRAP
-
3A
Ab Wheel
2
AMRAP
-
3B
Decline Crunch (Weighted)
1
AMRAP
-
3C
Decline Crunch
2
AMRAP
-
3D
Hanging Leg Raise
2
AMRAP
-
3E
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
1
1
9 reps
8 reps
7 reps
-
-
-
1B
Behind-the-Neck Lat Pulldown
1
1
1
9 reps
8 reps
7 reps
-
-
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Burpee Pullup
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
3
10 reps
-
1B
Single Arm Landmine Row
3
10 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
AMRAP
-
1B
Pull-Up (Weighted)
1
AMRAP
-
1C
Pull-Up (Assisted)
1
AMRAP
-
2A
Bent Over Row (Barbell)
3
AMRAP
-
2B
Single Arm Row (Dumbbell)
3
AMRAP
-
3A
Ab Wheel
2
AMRAP
-
3B
Decline Crunch (Weighted)
1
AMRAP
-
3C
Decline Crunch
2
AMRAP
-
3D
Hanging Leg Raise
2
AMRAP
-
3E
Plank
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
1
1
9 reps
8 reps
7 reps
-
-
-
1B
Behind-the-Neck Lat Pulldown
1
1
1
9 reps
8 reps
7 reps
-
-
-
2A
Lat Pulldown (Close Grip)
3
10 reps
-
2B
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Burpee Pullup
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
3
10 reps
-
1B
Single Arm Landmine Row
3
10 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Seated Wide-Grip Row (Cable)
3
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
-
-
2
Reverse Bicep Curl (EZ Bar)
3
7 reps
-
3
High Cable Curl
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Concentration Curl
3
1
8 reps
99 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
3 mins
2 mins
1 mins
-
-
-
2
V-Handle Tricep Pushdown (Cable)
1
1
1
3 mins
2 mins
1 mins
-
-
-
3
Dip (Bodyweight)
1
1
1
8 reps
6 reps
3 reps
-
-
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
French Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
-
-
2
Reverse Bicep Curl (EZ Bar)
3
7 reps
-
3
High Cable Curl
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Concentration Curl
3
1
8 reps
99 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
3 mins
2 mins
1 mins
-
-
-
2
V-Handle Tricep Pushdown (Cable)
1
1
1
3 mins
2 mins
1 mins
-
-
-
3
Dip (Bodyweight)
1
1
1
8 reps
6 reps
3 reps
-
-
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
French Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
-
-
2
Reverse Bicep Curl (EZ Bar)
3
7 reps
-
3
High Cable Curl
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Concentration Curl
3
1
8 reps
99 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
3 mins
2 mins
1 mins
-
-
-
2
V-Handle Tricep Pushdown (Cable)
1
1
1
3 mins
2 mins
1 mins
-
-
-
3
Dip (Bodyweight)
1
1
1
8 reps
6 reps
3 reps
-
-
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
French Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
-
-
2
Reverse Bicep Curl (EZ Bar)
3
7 reps
-
3
High Cable Curl
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Concentration Curl
3
1
8 reps
99 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
3 mins
2 mins
1 mins
-
-
-
2
V-Handle Tricep Pushdown (Cable)
1
1
1
3 mins
2 mins
1 mins
-
-
-
3
Dip (Bodyweight)
1
1
1
8 reps
6 reps
3 reps
-
-
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
French Press
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Leg Extension1 Set
AMRAP
-
1B
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
1C
Leg Extension1 Set
AMRAP
-
2A
Hamstring Curl1 Set
AMRAP
-
2B
Back Extension (Weighted)1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
2C
Hamstring Curl1 Set
AMRAP
-
3A
Walking Lunge (Dumbbell)1 Set
AMRAP
-
3B
Lunge (Bodyweight)1 Set
AMRAP
-
Day 2
1A
Reverse Pec Deck1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
1B
Shoulder Press (Machine)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2A
Incline EZ Bar Front Raise1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2B
Seated Military Press (Smith Machine)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 3
1A
Alternating Dumbbell Curl1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2A
Skull Crusher (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Chest Fly (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
-
-
-
3B
Decline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
-
-
-
4A
Chest Press (Machine)1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
-
-
-
4B
French Press1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1A
Pull-Up (Bodyweight)1 Set
AMRAP
-
1B
Pull-Up (Weighted)1 Set
AMRAP
-
1C
Pull-Up (Assisted)1 Set
AMRAP
-
2A
Bent Over Row (Barbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2B
Single Arm Row (Dumbbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3A
Ab Wheel1 Set
1 Set
AMRAP
AMRAP
-
-
3B
Decline Crunch (Weighted)1 Set
AMRAP
-
3C
Decline Crunch1 Set
1 Set
AMRAP
AMRAP
-
-
3D
Hanging Leg Raise1 Set
1 Set
AMRAP
AMRAP
-
-
3E
Plank1 Set
1 Set
AMRAP
AMRAP
-
-