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BoostcampPNG

Volume V2

by Tanner W.

Program Description

Volume for hypertrophy

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 13, 2025 03:58
  • Last Edited
    Apr 13, 2025 04:00
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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
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Preacher Curls (Plate Loaded)
3
8-12 reps
-
8
Pronated Curls (Ez Bar)
3
8-12 reps
-
9
Seated Dip (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Single-Leg Leg Curl
3
8-12 reps
-
3
Seated Calf Raise
3
8-12 reps
-
4
Pendulum Squat
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Single Leg Press
3
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Chest Press (Machine)
3
8-12 reps
-
8
Machine Row (Plate Loaded
3
8-12 reps
-
9
Pullover (Machine)
3
8-12 reps
-
10
Shrug (Barbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
4
Front Raise
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Wrist Curls
3 Sets
8-12 Reps
-
7
Preacher Curls (Plate Loaded)
3 Sets
8-12 Reps
-
8
Pronated Curls (Ez Bar)
3 Sets
8-12 Reps
-
9
Seated Dip (Machine)
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Single-Leg Leg Curl
3 Sets
8-12 Reps
-
3
Seated Calf Raise
3 Sets
8-12 Reps
-
4
Pendulum Squat
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
6
Leg Extension
3 Sets
8-12 Reps
-
7
Single Leg Press
3 Sets
8-12 Reps
-
8
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Face Pull
3 Sets
8-12 Reps
-
5
Chest Fly (Machine)
3 Sets
8-12 Reps
-
6
Lat Pulldown
3 Sets
8-12 Reps
-
7
Chest Press (Machine)
3 Sets
8-12 Reps
-
8
Machine Row (Plate Loaded
3 Sets
8-12 Reps
-
9
Pullover (Machine)
3 Sets
8-12 Reps
-
10
Shrug (Barbell)
3 Sets
8-12 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
4
Front Raise
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Wrist Curls
3 Sets
8-12 Reps
-
7
Preacher Curls (Plate Loaded)
3 Sets
8-12 Reps
-
8
Pronated Curls (Ez Bar)
3 Sets
8-12 Reps
-
9
Seated Dip (Machine)
3 Sets
8-12 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Single-Leg Leg Curl
3 Sets
8-12 Reps
-
3
Seated Calf Raise
3 Sets
8-12 Reps
-
4
Pendulum Squat
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
6
Leg Extension
3 Sets
8-12 Reps
-
7
Single Leg Press
3 Sets
8-12 Reps
-
8
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
Day 6
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Face Pull
3 Sets
8-12 Reps
-
5
Chest Fly (Machine)
3 Sets
8-12 Reps
-
6
Lat Pulldown
3 Sets
8-12 Reps
-
7
Chest Press (Machine)
3 Sets
8-12 Reps
-
8
Machine Row (Plate Loaded
3 Sets
8-12 Reps
-
9
Pullover (Machine)
3 Sets
8-12 Reps
-
10
Shrug (Barbell)
3 Sets
8-12 Reps
-