logo
BoostcampPNG
๐•ฎ๐–๐–Ž๐–’๐–Š๐–—๐–†
by Hady A.
Program Description
โ€ข A mixture of fullbody, upper-lower and a bro day for an arm growth focused 4-day split with 2x a week frequency for the back and lower body and 3x a week frequency for arms. โ€ข I recommend using the basic double progression method with all exercises. Whether you want you use straight sets or reverse pyramid sets is up to you as long as youโ€™re going hard with good technique. โ€ข Recommended days: Saturday, Monday, Tuesday, Thursday. โ€ข Inspired by what Iโ€™ve learned from amazing people such as Bald Omni-man, Peter Katcherian, Jeoffery Verity Schofield, Alex Leonidas, Jeff Nippard, Dr. Mike Israetel & Steve Shaw. Highly recommend you go follow these guys for a wealth of information
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jul 04, 2024 03:13
Last Edited
Jul 05, 2024 02:23
down_app
Week 1
1 / 12 Weeks
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 2
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9.5
@10
@10
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
7 Reps
5 Reps
@9
@9
@9
@9
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@8
@8.5
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@10
@10
@10
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 2
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9.5
@10
@10
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
7 Reps
5 Reps
@9
@9
@9
@9
3
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@10
@10
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 2
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9.5
@10
@10
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
7 Reps
5 Reps
@9
@9
@9
@9
3
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@10
@10
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 2
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9.5
@10
@10
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
7 Reps
5 Reps
@9
@9
@9
@9
3
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@10
@10
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 2
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9.5
@10
@10
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
7 Reps
5 Reps
@9
@9
@9
@9
3
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@10
@10
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 2
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9.5
@10
@10
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
7 Reps
5 Reps
@9
@9
@9
@9
3
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@10
@10
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 2
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9.5
@10
@10
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
7 Reps
5 Reps
@9
@9
@9
@9
3
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@10
@10
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 2
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9.5
@10
@10
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
7 Reps
5 Reps
@9
@9
@9
@9
3
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@10
@10
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 2
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9.5
@10
@10
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
7 Reps
5 Reps
@9
@9
@9
@9
3
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@10
@10
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 2
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9.5
@10
@10
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
7 Reps
5 Reps
@9
@9
@9
@9
3
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@10
@10
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 2
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9.5
@10
@10
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
7 Reps
5 Reps
@9
@9
@9
@9
3
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@10
@10
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 2
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9.5
@10
@10
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
7 Reps
5 Reps
@9
@9
@9
@9
3
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@10
@10
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10