Program Description
Transform your physique with the Thicc & Twisted program, a dynamic 12-week journey designed to sculpt and strengthen your entire body. Committing to five days a week, with an emphasis on progressive overload week by week. Start the first exercise of a muscle group with warm ups (12, 8 reps) increasing each set up to your working weight. The designated 2 sets are for working sets and should be heavy enough for a 10-15 rep range per set. Each new week you will add either; an additional rep above last weeks or 5 pounds above your working weight from the previous week. As you feel strong enough you can add another set to continue to progress. (consider taking de-loads every 4 to 6 weeks in the program).
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedSep 12, 2025 03:55
- Last EditedSep 12, 2025 05:19
Muscle Engagement
Front
Back
MuscleSet
Biceps
12%
Triceps
10.3%
Upper Back
9.8%
Calves
9.3%
Hamstrings
8.6%
Quadriceps
7.9%
Middle Delts
7.2%
Glutes
6.9%
Lats
6.5%
Rear Delts
5.9%
Front Delts
5.6%
Chest
2.3%
Lower Back
2.3%
Forearms
2.2%
Abs
2%
Adductors
0.6%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
Lat Pull Down (Warm Up 12,8)
2
-
1B
Lat Pulldown
2
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Step Up (Warm Up)
2
-
5B
Step-Up (Weighted)
2
-
6
Leg Extension
3
-
7
Seated Hamstring Curl
3
-
8
Calf Raise (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pull Down (Warm Up 12,8)
2
-
1B
Lat Pulldown
2
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Step Up (Warm Up)
2
-
5B
Step-Up (Weighted)
2
-
6
Leg Extension
3
-
7
Seated Hamstring Curl
3
-
8
Calf Raise (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pull Down (Warm Up 12,8)
2
-
1B
Lat Pulldown
2
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Step Up (Warm Up)
2
-
5B
Step-Up (Weighted)
2
-
6
Leg Extension
3
-
7
Seated Hamstring Curl
3
-
8
Calf Raise (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pull Down (Warm Up 12,8)
2
-
1B
Lat Pulldown
2
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Step Up (Warm Up)
2
-
5B
Step-Up (Weighted)
2
-
6
Leg Extension
3
-
7
Seated Hamstring Curl
3
-
8
Calf Raise (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pull Down (Warm Up 12,8)
2
-
1B
Lat Pulldown
2
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Step Up (Warm Up)
2
-
5B
Step-Up (Weighted)
2
-
6
Leg Extension
3
-
7
Seated Hamstring Curl
3
-
8
Calf Raise (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pull Down (Warm Up 12,8)
2
-
1B
Lat Pulldown
2
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Step Up (Warm Up)
2
-
5B
Step-Up (Weighted)
2
-
6
Leg Extension
3
-
7
Seated Hamstring Curl
3
-
8
Calf Raise (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pull Down (Warm Up 12,8)
2
-
1B
Lat Pulldown
2
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Step Up (Warm Up)
2
-
5B
Step-Up (Weighted)
2
-
6
Leg Extension
3
-
7
Seated Hamstring Curl
3
-
8
Calf Raise (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pull Down (Warm Up 12,8)
2
-
1B
Lat Pulldown
2
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Step Up (Warm Up)
2
-
5B
Step-Up (Weighted)
2
-
6
Leg Extension
3
-
7
Seated Hamstring Curl
3
-
8
Calf Raise (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pull Down (Warm Up 12,8)
2
-
1B
Lat Pulldown
2
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Step Up (Warm Up)
2
-
5B
Step-Up (Weighted)
2
-
6
Leg Extension
3
-
7
Seated Hamstring Curl
3
-
8
Calf Raise (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pull Down (Warm Up 12,8)
2
-
1B
Lat Pulldown
2
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Step Up (Warm Up)
2
-
5B
Step-Up (Weighted)
2
-
6
Leg Extension
3
-
7
Seated Hamstring Curl
3
-
8
Calf Raise (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pull Down (Warm Up 12,8)
2
-
1B
Lat Pulldown
2
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Step Up (Warm Up)
2
-
5B
Step-Up (Weighted)
2
-
6
Leg Extension
3
-
7
Seated Hamstring Curl
3
-
8
Calf Raise (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pull Down (Warm Up 12,8)
2
-
1B
Lat Pulldown
2
-
2
Seated Row (Cable)
3
-
3
Face Pull
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Step Up (Warm Up)
2
-
5B
Step-Up (Weighted)
2
-
6
Leg Extension
3
-
7
Seated Hamstring Curl
3
-
8
Calf Raise (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Incline DB Chest Press (Warm Up 12,8)
2
-
1B
High Incline DB Chest Press
2
-
2
Tricep Pushdown (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
ABS
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Incline DB Chest Press (Warm Up 12,8)
2
-
1B
High Incline DB Chest Press
2
-
2
Tricep Pushdown (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
ABS
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Incline DB Chest Press (Warm Up 12,8)
2
-
1B
High Incline DB Chest Press
2
-
2
Tricep Pushdown (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
ABS
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Incline DB Chest Press (Warm Up 12,8)
2
-
1B
High Incline DB Chest Press
2
-
2
Tricep Pushdown (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
ABS
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Incline DB Chest Press (Warm Up 12,8)
2
-
1B
High Incline DB Chest Press
2
-
2
Tricep Pushdown (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
ABS
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Incline DB Chest Press (Warm Up 12,8)
2
-
1B
High Incline DB Chest Press
2
-
2
Tricep Pushdown (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
ABS
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Incline DB Chest Press (Warm Up 12,8)
2
-
1B
High Incline DB Chest Press
2
-
2
Tricep Pushdown (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
ABS
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Incline DB Chest Press (Warm Up 12,8)
2
-
1B
High Incline DB Chest Press
2
-
2
Tricep Pushdown (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
ABS
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Incline DB Chest Press (Warm Up 12,8)
2
-
1B
High Incline DB Chest Press
2
-
2
Tricep Pushdown (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
ABS
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Incline DB Chest Press (Warm Up 12,8)
2
-
1B
High Incline DB Chest Press
2
-
2
Tricep Pushdown (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
ABS
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Incline DB Chest Press (Warm Up 12,8)
2
-
1B
High Incline DB Chest Press
2
-
2
Tricep Pushdown (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
ABS
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Incline DB Chest Press (Warm Up 12,8)
2
-
1B
High Incline DB Chest Press
2
-
2
Tricep Pushdown (Cable)
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Hammer Curl (Dumbbell)
3
-
6
ABS
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Rear Lunge (Warm Up 12,8)
2
-
1B
Deficit Rear Lunge
2
-
2
Smith Machine Bend Over
3
-
3
Leg Press
3
-
4
Calf Raise (Machine)
4
-
5A
Straight Arm Pull Down (Warm Up 12,8)
2
-
5B
Straight Arm Pulldown
2
-
6
Lat Pulldown (John Meadows Stretchers)
3
-
7
Upright Row (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Rear Lunge (Warm Up 12,8)
2
-
1B
Deficit Rear Lunge
2
-
2
Smith Machine Bend Over
3
-
3
Leg Press
3
-
4
Calf Raise (Machine)
4
-
5A
Straight Arm Pull Down (Warm Up 12,8)
2
-
5B
Straight Arm Pulldown
2
-
6
Lat Pulldown (John Meadows Stretchers)
3
-
7
Upright Row (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Rear Lunge (Warm Up 12,8)
2
-
1B
Deficit Rear Lunge
2
-
2
Smith Machine Bend Over
3
-
3
Leg Press
3
-
4
Calf Raise (Machine)
4
-
5A
Straight Arm Pull Down (Warm Up 12,8)
2
-
5B
Straight Arm Pulldown
2
-
6
Lat Pulldown (John Meadows Stretchers)
3
-
7
Upright Row (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Rear Lunge (Warm Up 12,8)
2
-
1B
Deficit Rear Lunge
2
-
2
Smith Machine Bend Over
3
-
3
Leg Press
3
-
4
Calf Raise (Machine)
4
-
5A
Straight Arm Pull Down (Warm Up 12,8)
2
-
5B
Straight Arm Pulldown
2
-
6
Lat Pulldown (John Meadows Stretchers)
3
-
7
Upright Row (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Rear Lunge (Warm Up 12,8)
2
-
1B
Deficit Rear Lunge
2
-
2
Smith Machine Bend Over
3
-
3
Leg Press
3
-
4
Calf Raise (Machine)
4
-
5A
Straight Arm Pull Down (Warm Up 12,8)
2
-
5B
Straight Arm Pulldown
2
-
6
Lat Pulldown (John Meadows Stretchers)
3
-
7
Upright Row (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Rear Lunge (Warm Up 12,8)
2
-
1B
Deficit Rear Lunge
2
-
2
Smith Machine Bend Over
3
-
3
Leg Press
3
-
4
Calf Raise (Machine)
4
-
5A
Straight Arm Pull Down (Warm Up 12,8)
2
-
5B
Straight Arm Pulldown
2
-
6
Lat Pulldown (John Meadows Stretchers)
3
-
7
Upright Row (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Rear Lunge (Warm Up 12,8)
2
-
1B
Deficit Rear Lunge
2
-
2
Smith Machine Bend Over
3
-
3
Leg Press
3
-
4
Calf Raise (Machine)
4
-
5A
Straight Arm Pull Down (Warm Up 12,8)
2
-
5B
Straight Arm Pulldown
2
-
6
Lat Pulldown (John Meadows Stretchers)
3
-
7
Upright Row (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Rear Lunge (Warm Up 12,8)
2
-
1B
Deficit Rear Lunge
2
-
2
Smith Machine Bend Over
3
-
3
Leg Press
3
-
4
Calf Raise (Machine)
4
-
5A
Straight Arm Pull Down (Warm Up 12,8)
2
-
5B
Straight Arm Pulldown
2
-
6
Lat Pulldown (John Meadows Stretchers)
3
-
7
Upright Row (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Rear Lunge (Warm Up 12,8)
2
-
1B
Deficit Rear Lunge
2
-
2
Smith Machine Bend Over
3
-
3
Leg Press
3
-
4
Calf Raise (Machine)
4
-
5A
Straight Arm Pull Down (Warm Up 12,8)
2
-
5B
Straight Arm Pulldown
2
-
6
Lat Pulldown (John Meadows Stretchers)
3
-
7
Upright Row (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Rear Lunge (Warm Up 12,8)
2
-
1B
Deficit Rear Lunge
2
-
2
Smith Machine Bend Over
3
-
3
Leg Press
3
-
4
Calf Raise (Machine)
4
-
5A
Straight Arm Pull Down (Warm Up 12,8)
2
-
5B
Straight Arm Pulldown
2
-
6
Lat Pulldown (John Meadows Stretchers)
3
-
7
Upright Row (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Rear Lunge (Warm Up 12,8)
2
-
1B
Deficit Rear Lunge
2
-
2
Smith Machine Bend Over
3
-
3
Leg Press
3
-
4
Calf Raise (Machine)
4
-
5A
Straight Arm Pull Down (Warm Up 12,8)
2
-
5B
Straight Arm Pulldown
2
-
6
Lat Pulldown (John Meadows Stretchers)
3
-
7
Upright Row (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deficit Rear Lunge (Warm Up 12,8)
2
-
1B
Deficit Rear Lunge
2
-
2
Smith Machine Bend Over
3
-
3
Leg Press
3
-
4
Calf Raise (Machine)
4
-
5A
Straight Arm Pull Down (Warm Up 12,8)
2
-
5B
Straight Arm Pulldown
2
-
6
Lat Pulldown (John Meadows Stretchers)
3
-
7
Upright Row (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Warm Up 12,8)
2
-
1B
Skull Crusher (Barbell)
2
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
ABS
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Warm Up 12,8)
2
-
1B
Skull Crusher (Barbell)
2
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
ABS
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Warm Up 12,8)
2
-
1B
Skull Crusher (Barbell)
2
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
ABS
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Warm Up 12,8)
2
-
1B
Skull Crusher (Barbell)
2
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
ABS
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Warm Up 12,8)
2
-
1B
Skull Crusher (Barbell)
2
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
ABS
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Warm Up 12,8)
2
-
1B
Skull Crusher (Barbell)
2
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
ABS
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Warm Up 12,8)
2
-
1B
Skull Crusher (Barbell)
2
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
ABS
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Warm Up 12,8)
2
-
1B
Skull Crusher (Barbell)
2
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
ABS
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Warm Up 12,8)
2
-
1B
Skull Crusher (Barbell)
2
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
ABS
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Warm Up 12,8)
2
-
1B
Skull Crusher (Barbell)
2
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
ABS
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Warm Up 12,8)
2
-
1B
Skull Crusher (Barbell)
2
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
ABS
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Warm Up 12,8)
2
-
1B
Skull Crusher (Barbell)
2
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Cable)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Bench Press (Close Grip)
3
-
6
ABS
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable, Warmup 12,8)
2
-
1B
Lateral Raise (Cable)
2
-
2
Incline Y Raise (Dumbbell)
3
-
3A
Squat (Smith Machine, Warm Up 12,8)
2
-
3B
Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Calf Raise (Machine)
4
-
7A
Lat Pulldown (Single Arm, Warm Up 12,8)
2
-
7B
Lat Pulldown (Single Arm)
2
-
8
Bird Dog Rows (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable, Warmup 12,8)
2
-
1B
Lateral Raise (Cable)
2
-
2
Incline Y Raise (Dumbbell)
3
-
3A
Squat (Smith Machine, Warm Up 12,8)
2
-
3B
Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Calf Raise (Machine)
4
-
7A
Lat Pulldown (Single Arm, Warm Up 12,8)
2
-
7B
Lat Pulldown (Single Arm)
2
-
8
Bird Dog Rows (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable, Warmup 12,8)
2
-
1B
Lateral Raise (Cable)
2
-
2
Incline Y Raise (Dumbbell)
3
-
3A
Squat (Smith Machine, Warm Up 12,8)
2
-
3B
Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Calf Raise (Machine)
4
-
7A
Lat Pulldown (Single Arm, Warm Up 12,8)
2
-
7B
Lat Pulldown (Single Arm)
2
-
8
Bird Dog Rows (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable, Warmup 12,8)
2
-
1B
Lateral Raise (Cable)
2
-
2
Incline Y Raise (Dumbbell)
3
-
3A
Squat (Smith Machine, Warm Up 12,8)
2
-
3B
Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Calf Raise (Machine)
4
-
7A
Lat Pulldown (Single Arm, Warm Up 12,8)
2
-
7B
Lat Pulldown (Single Arm)
2
-
8
Bird Dog Rows (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable, Warmup 12,8)
2
-
1B
Lateral Raise (Cable)
2
-
2
Incline Y Raise (Dumbbell)
3
-
3A
Squat (Smith Machine, Warm Up 12,8)
2
-
3B
Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Calf Raise (Machine)
4
-
7A
Lat Pulldown (Single Arm, Warm Up 12,8)
2
-
7B
Lat Pulldown (Single Arm)
2
-
8
Bird Dog Rows (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable, Warmup 12,8)
2
-
1B
Lateral Raise (Cable)
2
-
2
Incline Y Raise (Dumbbell)
3
-
3A
Squat (Smith Machine, Warm Up 12,8)
2
-
3B
Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Calf Raise (Machine)
4
-
7A
Lat Pulldown (Single Arm, Warm Up 12,8)
2
-
7B
Lat Pulldown (Single Arm)
2
-
8
Bird Dog Rows (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable, Warmup 12,8)
2
-
1B
Lateral Raise (Cable)
2
-
2
Incline Y Raise (Dumbbell)
3
-
3A
Squat (Smith Machine, Warm Up 12,8)
2
-
3B
Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Calf Raise (Machine)
4
-
7A
Lat Pulldown (Single Arm, Warm Up 12,8)
2
-
7B
Lat Pulldown (Single Arm)
2
-
8
Bird Dog Rows (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable, Warmup 12,8)
2
-
1B
Lateral Raise (Cable)
2
-
2
Incline Y Raise (Dumbbell)
3
-
3A
Squat (Smith Machine, Warm Up 12,8)
2
-
3B
Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Calf Raise (Machine)
4
-
7A
Lat Pulldown (Single Arm, Warm Up 12,8)
2
-
7B
Lat Pulldown (Single Arm)
2
-
8
Bird Dog Rows (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable, Warmup 12,8)
2
-
1B
Lateral Raise (Cable)
2
-
2
Incline Y Raise (Dumbbell)
3
-
3A
Squat (Smith Machine, Warm Up 12,8)
2
-
3B
Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Calf Raise (Machine)
4
-
7A
Lat Pulldown (Single Arm, Warm Up 12,8)
2
-
7B
Lat Pulldown (Single Arm)
2
-
8
Bird Dog Rows (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable, Warmup 12,8)
2
-
1B
Lateral Raise (Cable)
2
-
2
Incline Y Raise (Dumbbell)
3
-
3A
Squat (Smith Machine, Warm Up 12,8)
2
-
3B
Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Calf Raise (Machine)
4
-
7A
Lat Pulldown (Single Arm, Warm Up 12,8)
2
-
7B
Lat Pulldown (Single Arm)
2
-
8
Bird Dog Rows (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable, Warmup 12,8)
2
-
1B
Lateral Raise (Cable)
2
-
2
Incline Y Raise (Dumbbell)
3
-
3A
Squat (Smith Machine, Warm Up 12,8)
2
-
3B
Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Calf Raise (Machine)
4
-
7A
Lat Pulldown (Single Arm, Warm Up 12,8)
2
-
7B
Lat Pulldown (Single Arm)
2
-
8
Bird Dog Rows (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable, Warmup 12,8)
2
-
1B
Lateral Raise (Cable)
2
-
2
Incline Y Raise (Dumbbell)
3
-
3A
Squat (Smith Machine, Warm Up 12,8)
2
-
3B
Squat (Smith Machine)
2
-
4
Hip Thrust (Machine)
3
-
5
Romanian Deadlift (Barbell)
3
-
6
Calf Raise (Machine)
4
-
7A
Lat Pulldown (Single Arm, Warm Up 12,8)
2
-
7B
Lat Pulldown (Single Arm)
2
-
8
Bird Dog Rows (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1A
Lat Pull Down (Warm Up 12,8)1 Set
1 Set
-
-
1B
Lat Pulldown1 Set
1 Set
-
-
2
Seated Row (Cable)1 Set
1 Set
1 Set
-
-
-
3
Face Pull1 Set
1 Set
1 Set
-
-
-
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
-
-
-
5A
Step Up (Warm Up)1 Set
1 Set
-
-
5B
Step-Up (Weighted)1 Set
1 Set
-
-
6
Leg Extension1 Set
1 Set
1 Set
-
-
-
7
Seated Hamstring Curl1 Set
1 Set
1 Set
-
-
-
8
Calf Raise (Machine)1 Set
1 Set
1 Set
1 Set
-
-
-
-
Day 2
1A
High Incline DB Chest Press (Warm Up 12,8)1 Set
1 Set
-
-
1B
High Incline DB Chest Press1 Set
1 Set
-
-
2
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
-
-
-
3
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
-
-
-
4
Bicep Curl (Cable)1 Set
1 Set
1 Set
-
-
-
5
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
-
-
-
6
ABS1 Set
1 Set
1 Set
-
-
-
Day 3
1A
Deficit Rear Lunge (Warm Up 12,8)1 Set
1 Set
-
-
1B
Deficit Rear Lunge1 Set
1 Set
-
-
2
Smith Machine Bend Over1 Set
1 Set
1 Set
-
-
-
3
Leg Press1 Set
1 Set
1 Set
-
-
-
4
Calf Raise (Machine)1 Set
1 Set
1 Set
1 Set
-
-
-
-
5A
Straight Arm Pull Down (Warm Up 12,8)1 Set
1 Set
-
-
5B
Straight Arm Pulldown1 Set
1 Set
-
-
6
Lat Pulldown (John Meadows Stretchers)1 Set
1 Set
1 Set
-
-
-
7
Upright Row (Dumbbell)1 Set
1 Set
1 Set
-
-
-
8
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
-
-
-
Day 4
1A
Skull Crusher (Warm Up 12,8)1 Set
1 Set
-
-
1B
Skull Crusher (Barbell)1 Set
1 Set
-
-
2
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
-
-
-
3
Bicep Curl (Cable)1 Set
1 Set
1 Set
-
-
-
4
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
-
-
-
5
Bench Press (Close Grip)1 Set
1 Set
1 Set
-
-
-
6
ABS1 Set
1 Set
1 Set
-
-
-
Day 5
1A
Lateral Raise (Cable, Warmup 12,8)1 Set
1 Set
-
-
1B
Lateral Raise (Cable)1 Set
1 Set
-
-
2
Incline Y Raise (Dumbbell)1 Set
1 Set
1 Set
-
-
-
3A
Squat (Smith Machine, Warm Up 12,8)1 Set
1 Set
-
-
3B
Squat (Smith Machine)1 Set
1 Set
-
-
4
Hip Thrust (Machine)1 Set
1 Set
1 Set
-
-
-
5
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
-
-
-
6
Calf Raise (Machine)1 Set
1 Set
1 Set
1 Set
-
-
-
-
7A
Lat Pulldown (Single Arm, Warm Up 12,8)1 Set
1 Set
-
-
7B
Lat Pulldown (Single Arm)1 Set
1 Set
-
-
8
Bird Dog Rows (Dumbbell)1 Set
1 Set
1 Set
-
-
-