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MG2

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Program Description

Get gainz

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2025 06:20
  • Last Edited
    Nov 11, 2025 12:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Biceps
14.1%
Upper Back
11.1%
Lats
10.4%
Front Delts
8.9%
Middle Delts
8.1%
Chest
7.8%
Hamstrings
5.2%
Quadriceps
5%
Rear Delts
4.1%
Glutes
3.3%
Lower Back
2.6%
Calves
1.9%
Forearms
1.9%
Abs
0.9%
Adductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Wide Grip Pull-Up
2
6-10 reps
-
3
Behind-the-Neck Overhead Press
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lat Pulldown (Single Arm)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Wide Grip Pull-Up
2
6-10 reps
-
3
Behind-the-Neck Overhead Press
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lat Pulldown (Single Arm)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Wide Grip Pull-Up
2
6-10 reps
-
3
Behind-the-Neck Overhead Press
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lat Pulldown (Single Arm)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Wide Grip Pull-Up
2
6-10 reps
-
3
Behind-the-Neck Overhead Press
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lat Pulldown (Single Arm)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Wide Grip Pull-Up
2
6-10 reps
-
3
Behind-the-Neck Overhead Press
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lat Pulldown (Single Arm)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Wide Grip Pull-Up
2
6-10 reps
-
3
Behind-the-Neck Overhead Press
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lat Pulldown (Single Arm)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Wide Grip Pull-Up
2
6-10 reps
-
3
Behind-the-Neck Overhead Press
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lat Pulldown (Single Arm)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Wide Grip Pull-Up
2
6-10 reps
-
3
Behind-the-Neck Overhead Press
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lat Pulldown (Single Arm)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Wide Grip Pull-Up
2
6-10 reps
-
3
Behind-the-Neck Overhead Press
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lat Pulldown (Single Arm)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Wide Grip Pull-Up
2
6-10 reps
-
3
Behind-the-Neck Overhead Press
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lat Pulldown (Single Arm)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Wide Grip Pull-Up
2
6-10 reps
-
3
Behind-the-Neck Overhead Press
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lat Pulldown (Single Arm)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Wide Grip Pull-Up
2
6-10 reps
-
3
Behind-the-Neck Overhead Press
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Pec Deck (Machine)
2
8-12 reps
-
6
Lat Pulldown (Single Arm)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Lateral Raise (Cable)
2
10-15 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Walking Lunge
1
8-12 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Walking Lunge
1
8-12 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Walking Lunge
1
8-12 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Walking Lunge
1
8-12 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Walking Lunge
1
8-12 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Walking Lunge
1
8-12 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Walking Lunge
1
8-12 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Walking Lunge
1
8-12 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Walking Lunge
1
8-12 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Walking Lunge
1
8-12 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Walking Lunge
1
8-12 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Walking Lunge
1
8-12 reps
-
4
Seated Calf Raise
2
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2
Dip (Weighted)
2
6-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Incline Chest Press (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2
Dip (Weighted)
2
6-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Incline Chest Press (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2
Dip (Weighted)
2
6-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Incline Chest Press (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2
Dip (Weighted)
2
6-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Incline Chest Press (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2
Dip (Weighted)
2
6-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Incline Chest Press (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2
Dip (Weighted)
2
6-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Incline Chest Press (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2
Dip (Weighted)
2
6-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Incline Chest Press (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2
Dip (Weighted)
2
6-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Incline Chest Press (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2
Dip (Weighted)
2
6-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Incline Chest Press (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2
Dip (Weighted)
2
6-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Incline Chest Press (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2
Dip (Weighted)
2
6-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Incline Chest Press (Machine)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2
Dip (Weighted)
2
6-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
5
Pullover (Dumbbell)
2
10-15 reps
-
6
Incline Chest Press (Machine)
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Alternating Dumbbell Curl
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-15 reps
-
4
Single Arm Overhead Tricep Extension
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Face Pull
2
8-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Alternating Dumbbell Curl
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-15 reps
-
4
Single Arm Overhead Tricep Extension
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Face Pull
2
8-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Alternating Dumbbell Curl
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-15 reps
-
4
Single Arm Overhead Tricep Extension
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Face Pull
2
8-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Alternating Dumbbell Curl
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-15 reps
-
4
Single Arm Overhead Tricep Extension
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Face Pull
2
8-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Alternating Dumbbell Curl
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-15 reps
-
4
Single Arm Overhead Tricep Extension
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Face Pull
2
8-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Alternating Dumbbell Curl
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-15 reps
-
4
Single Arm Overhead Tricep Extension
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Face Pull
2
8-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Alternating Dumbbell Curl
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-15 reps
-
4
Single Arm Overhead Tricep Extension
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Face Pull
2
8-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Alternating Dumbbell Curl
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-15 reps
-
4
Single Arm Overhead Tricep Extension
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Face Pull
2
8-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Alternating Dumbbell Curl
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-15 reps
-
4
Single Arm Overhead Tricep Extension
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Face Pull
2
8-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Alternating Dumbbell Curl
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-15 reps
-
4
Single Arm Overhead Tricep Extension
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Face Pull
2
8-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Alternating Dumbbell Curl
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-15 reps
-
4
Single Arm Overhead Tricep Extension
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Face Pull
2
8-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
8-12 reps
-
2
Alternating Dumbbell Curl
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
8-15 reps
-
4
Single Arm Overhead Tricep Extension
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
8-12 reps
-
6
Face Pull
2
8-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-15 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Front Squat (Barbell)
2 Sets
5-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
-
3
Walking Lunge
1 Set
8-12 Reps
-
4
Seated Calf Raise
2 Sets
10-15 Reps
-
5
Lying Leg Curl
2 Sets
8-12 Reps
-
6
Leg Extension
2 Sets
8-12 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
2
Wide Grip Pull-Up
2 Sets
6-10 Reps
-
3
Behind-the-Neck Overhead Press
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
8-12 Reps
-
5
Pec Deck (Machine)
2 Sets
8-12 Reps
-
6
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
-
Day 2
1
Bicep Curl (Barbell)
2 Sets
6-10 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Reverse Pec Deck
2 Sets
8-15 Reps
-
7
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
Day 4
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-8 Reps
-
2
Dip (Weighted)
2 Sets
6-12 Reps
-
3
Barbell Row
2 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
-
5
Pullover (Dumbbell)
2 Sets
10-15 Reps
-
6
Incline Chest Press (Machine)
2 Sets
6-12 Reps
-
Day 5
1
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
2
Alternating Dumbbell Curl
2 Sets
5-10 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
-
4
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
6
Face Pull
2 Sets
8-15 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
8-15 Reps
-