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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
    Jun 18, 2025 12:52

Summary

Unleash your potential with Volume V2, a comprehensive 12-week program designed for serious lifters looking to maximize their gains. With six training days each week, you'll focus on targeted muscle groups, including shoulders, arms, legs, and abs, using a variety of equipment such as barbells, cables, and machines. Each workout incorporates high-rep sets to build endurance and strength, ensuring you push your limits week after week. Get ready to sculpt your physique and elevate your performance with this structured and effective training regimen!
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4.8 Stars with 10, 000+ Ratings
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
-