logo
BoostcampPNG

BIG BOY CLASSIC

by Pau Bononad

Program Description

A basic and efficient program for the average joe who wanna build muscle while on a schedule. Kinda basic, effective and old school

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2024 08:15
  • Last Edited
    Jun 18, 2025 08:09

Summary

Unlock your strength potential with the BIG BOY CLASSIC, a comprehensive 12-week program designed for serious lifters. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, including barbell squats, bent-over rows, and overhead presses, ensuring full-body development. Each workout is strategically crafted to challenge your muscles and boost your performance, helping you build mass and increase strength effectively. Get ready to push your limits and achieve impressive results!
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
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
Squat (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
2
1
6 reps
8 reps
-
-
3
Chest Fly (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Overhead Press (Machine)
2
1
8 reps
10 reps
-
-
5A
Bicep Curl (Barbell)
2
1
8 reps
10 reps
-
-
5B
Overhead Tricep Extension (Cable)
2
1
10 reps
12 reps
-
-
6
Cable Crunch
2
1
10 reps
12 reps
-
-
7A
Back Extension
2
10 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
2
1
6 reps
8 reps
-
-
3
Chest Fly (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Overhead Press (Machine)
2
1
8 reps
10 reps
-
-
5A
Bicep Curl (Barbell)
2
1
8 reps
10 reps
-
-
5B
Overhead Tricep Extension (Cable)
2
1
10 reps
12 reps
-
-
6
Cable Crunch
2
1
10 reps
12 reps
-
-
7A
Back Extension
2
10 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
2
1
6 reps
8 reps
-
-
3
Chest Fly (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Overhead Press (Machine)
2
1
8 reps
10 reps
-
-
5A
Bicep Curl (Barbell)
2
1
8 reps
10 reps
-
-
5B
Overhead Tricep Extension (Cable)
2
1
10 reps
12 reps
-
-
6
Cable Crunch
2
1
10 reps
12 reps
-
-
7A
Back Extension
2
10 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
2
1
6 reps
8 reps
-
-
3
Chest Fly (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Overhead Press (Machine)
2
1
8 reps
10 reps
-
-
5A
Bicep Curl (Barbell)
2
1
8 reps
10 reps
-
-
5B
Overhead Tricep Extension (Cable)
2
1
10 reps
12 reps
-
-
6
Cable Crunch
2
1
10 reps
12 reps
-
-
7A
Back Extension
2
10 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Chest Fly (Machine)
2
1
10 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
4 reps
6 reps
-
-
5A
Skull Crusher (Barbell)
2
1
12 reps
16 reps
-
-
5B
Preacher Curl (Barbell)
2
1
10 reps
12 reps
-
-
6
Abs Crunch (Weighted)
2
1
12 reps
15 reps
-
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Chest Fly (Machine)
2
1
10 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
4 reps
6 reps
-
-
5A
Skull Crusher (Barbell)
2
1
12 reps
16 reps
-
-
5B
Preacher Curl (Barbell)
2
1
10 reps
12 reps
-
-
6
Abs Crunch (Weighted)
2
1
12 reps
15 reps
-
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Chest Fly (Machine)
2
1
10 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
4 reps
6 reps
-
-
5A
Skull Crusher (Barbell)
2
1
12 reps
16 reps
-
-
5B
Preacher Curl (Barbell)
2
1
10 reps
12 reps
-
-
6
Abs Crunch (Weighted)
2
1
12 reps
15 reps
-
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
8 reps
10 reps
-
-
3
Chest Fly (Machine)
2
1
10 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
4 reps
6 reps
-
-
5A
Skull Crusher (Barbell)
2
1
12 reps
16 reps
-
-
5B
Preacher Curl (Barbell)
2
1
10 reps
12 reps
-
-
6
Abs Crunch (Weighted)
2
1
12 reps
15 reps
-
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
10 reps
-
-
2
Dumbbell Row
2
1
4 reps
6 reps
-
-
3
Chest Fly (Cable)
2
1
12 reps
16 reps
-
-
4
Overhead Press (Dumbbell)
2
1
6 reps
8 reps
-
-
5A
Chin-Up (Assisted)
2
1
12 reps
16 reps
-
-
5B
Skull Crusher (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
10 reps
-
-
2
Dumbbell Row
2
1
4 reps
6 reps
-
-
3
Chest Fly (Cable)
2
1
12 reps
16 reps
-
-
4
Overhead Press (Dumbbell)
2
1
6 reps
8 reps
-
-
5A
Chin-Up (Assisted)
2
1
12 reps
16 reps
-
-
5B
Skull Crusher (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
10 reps
-
-
2
Dumbbell Row
2
1
4 reps
6 reps
-
-
3
Chest Fly (Cable)
2
1
12 reps
16 reps
-
-
4
Overhead Press (Dumbbell)
2
1
6 reps
8 reps
-
-
5A
Chin-Up (Assisted)
2
1
12 reps
16 reps
-
-
5B
Skull Crusher (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
10 reps
-
-
2
Dumbbell Row
2
1
4 reps
6 reps
-
-
3
Chest Fly (Cable)
2
1
12 reps
16 reps
-
-
4
Overhead Press (Dumbbell)
2
1
6 reps
8 reps
-
-
5A
Chin-Up (Assisted)
2
1
12 reps
16 reps
-
-
5B
Skull Crusher (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4 reps
6 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Pull-Up (Assisted)
2
1
10 reps
12 reps
-
-
4
One Arm Lateral Raise (Cable)
2
1
10 reps
12 reps
-
-
5A
Incline Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
5B
Tricep Pushdown (Cable)
2
1
12 reps
16 reps
-
-
6
Lying Leg Raise
2
12 reps
-
7A
Back Extension
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4 reps
6 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Pull-Up (Assisted)
2
1
10 reps
12 reps
-
-
4
One Arm Lateral Raise (Cable)
2
1
10 reps
12 reps
-
-
5A
Incline Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
5B
Tricep Pushdown (Cable)
2
1
12 reps
16 reps
-
-
6
Lying Leg Raise
2
12 reps
-
7A
Back Extension
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4 reps
6 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Pull-Up (Assisted)
2
1
10 reps
12 reps
-
-
4
One Arm Lateral Raise (Cable)
2
1
10 reps
12 reps
-
-
5A
Incline Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
5B
Tricep Pushdown (Cable)
2
1
12 reps
16 reps
-
-
6
Lying Leg Raise
2
12 reps
-
7A
Back Extension
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4 reps
6 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Pull-Up (Assisted)
2
1
10 reps
12 reps
-
-
4
One Arm Lateral Raise (Cable)
2
1
10 reps
12 reps
-
-
5A
Incline Curl (Dumbbell)
2
1
10 reps
12 reps
-
-
5B
Tricep Pushdown (Cable)
2
1
12 reps
16 reps
-
-
6
Lying Leg Raise
2
12 reps
-
7A
Back Extension
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
8 reps
-
-
2
Leg Curl
2
1
8 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
12 reps
16 reps
-
-
5A
Tricep Rope Push Down (Cable)
2
1
8 reps
10 reps
-
-
5B
Seated Incline Hammer Curl
2
1
12 reps
16 reps
-
-
6
Leg Raise (Captain's Chair)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
8 reps
-
-
2
Leg Curl
2
1
8 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
12 reps
16 reps
-
-
5A
Tricep Rope Push Down (Cable)
2
1
8 reps
10 reps
-
-
5B
Seated Incline Hammer Curl
2
1
12 reps
16 reps
-
-
6
Leg Raise (Captain's Chair)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
8 reps
-
-
2
Leg Curl
2
1
8 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
12 reps
16 reps
-
-
5A
Tricep Rope Push Down (Cable)
2
1
8 reps
10 reps
-
-
5B
Seated Incline Hammer Curl
2
1
12 reps
16 reps
-
-
6
Leg Raise (Captain's Chair)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6 reps
8 reps
-
-
2
Leg Curl
2
1
8 reps
10 reps
-
-
3
Lat Pulldown (Close Grip)
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
12 reps
16 reps
-
-
5A
Tricep Rope Push Down (Cable)
2
1
8 reps
10 reps
-
-
5B
Seated Incline Hammer Curl
2
1
12 reps
16 reps
-
-
6
Leg Raise (Captain's Chair)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
4 reps
6 reps
-
-
3
Wide Grip Pull-Up
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
16 reps
20 reps
-
-
5A
Tricep Pushdown (Cable)
2
1
10 reps
12 reps
-
-
5B
Hammer Curl (Cable)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
4 reps
6 reps
-
-
3
Wide Grip Pull-Up
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
16 reps
20 reps
-
-
5A
Tricep Pushdown (Cable)
2
1
10 reps
12 reps
-
-
5B
Hammer Curl (Cable)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
4 reps
6 reps
-
-
3
Wide Grip Pull-Up
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
16 reps
20 reps
-
-
5A
Tricep Pushdown (Cable)
2
1
10 reps
12 reps
-
-
5B
Hammer Curl (Cable)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
2
1
4 reps
6 reps
-
-
3
Wide Grip Pull-Up
2
1
6 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
16 reps
20 reps
-
-
5A
Tricep Pushdown (Cable)
2
1
10 reps
12 reps
-
-
5B
Hammer Curl (Cable)
2
1
8 reps
10 reps
-
-
6
Decline Crunch (Weighted)
2
1
16 reps
20 reps
-
-
7A
Standing Calf Raise
1
1
20 reps
12 reps
-
-
7B
Back Extension (Weighted)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
4 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Machine)
2
1
12 reps
15 reps
-
-
5A
Preacher Curl (Dumbbell)
2
1
12 reps
15 reps
-
-
5B
Bench Press (Close Grip)
2
1
8 reps
10 reps
-
-
6
Cable Crunch
2
12 reps
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
4 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Machine)
2
1
12 reps
15 reps
-
-
5A
Preacher Curl (Dumbbell)
2
1
12 reps
15 reps
-
-
5B
Bench Press (Close Grip)
2
1
8 reps
10 reps
-
-
6
Cable Crunch
2
12 reps
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
4 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Machine)
2
1
12 reps
15 reps
-
-
5A
Preacher Curl (Dumbbell)
2
1
12 reps
15 reps
-
-
5B
Bench Press (Close Grip)
2
1
8 reps
10 reps
-
-
6
Cable Crunch
2
12 reps
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
4 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
2
1
6 reps
8 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
10 reps
-
-
4
Rear Delt Fly (Machine)
2
1
12 reps
15 reps
-
-
5A
Preacher Curl (Dumbbell)
2
1
12 reps
15 reps
-
-
5B
Bench Press (Close Grip)
2
1
8 reps
10 reps
-
-
6
Cable Crunch
2
12 reps
-
7A
Back Extension (Weighted)
2
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
8 reps
-
-
2
Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
3
Lunge (Dumbbell)
2
1
4 reps
6 reps
-
-
4
Face Pull
2
1
16 reps
20 reps
-
-
5A
Dip (Bodyweight)
2
1
10 reps
12 reps
-
-
5B
Bicep Curl (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Hanging Oblique Knee Raise
2
1
10 reps
12 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
8 reps
-
-
2
Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
3
Lunge (Dumbbell)
2
1
4 reps
6 reps
-
-
4
Face Pull
2
1
16 reps
20 reps
-
-
5A
Dip (Bodyweight)
2
1
10 reps
12 reps
-
-
5B
Bicep Curl (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Hanging Oblique Knee Raise
2
1
10 reps
12 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
8 reps
-
-
2
Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
3
Lunge (Dumbbell)
2
1
4 reps
6 reps
-
-
4
Face Pull
2
1
16 reps
20 reps
-
-
5A
Dip (Bodyweight)
2
1
10 reps
12 reps
-
-
5B
Bicep Curl (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Hanging Oblique Knee Raise
2
1
10 reps
12 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
8 reps
-
-
2
Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
3
Lunge (Dumbbell)
2
1
4 reps
6 reps
-
-
4
Face Pull
2
1
16 reps
20 reps
-
-
5A
Dip (Bodyweight)
2
1
10 reps
12 reps
-
-
5B
Bicep Curl (Dumbbell)
2
1
8 reps
10 reps
-
-
6
Hanging Oblique Knee Raise
2
1
10 reps
12 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
4 reps
6 reps
-
-
3
Leg Extension
2
1
8 reps
10 reps
-
-
4
Single Arm Rear Delt Cable Fly
2
1
10 reps
12 reps
-
-
5A
Push Up (Weighted)
2
1
12 reps
16 reps
-
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Oblique Crunch
2
1
12 reps
16 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
8 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
4 reps
6 reps
-
-
3
Leg Extension
2
1
8 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
2
1
10 reps
12 reps
-
-
5A
Push Up (Weighted)
2
1
12 reps
16 reps
-
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Oblique Crunch
2
1
12 reps
16 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
8 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
4 reps
6 reps
-
-
3
Leg Extension
2
1
8 reps
10 reps
-
-
4
One Arm Lateral Raise (Cable)
2
1
10 reps
12 reps
-
-
5A
Push Up (Weighted)
2
1
12 reps
16 reps
-
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Oblique Crunch
2
1
12 reps
16 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
4 reps
6 reps
-
-
3
Leg Extension
2
1
8 reps
10 reps
-
-
4
Single Arm Rear Delt Cable Fly
2
1
10 reps
12 reps
-
-
5A
Push Up (Weighted)
2
1
12 reps
16 reps
-
-
5B
Bicep Curl (Cable)
2
1
10 reps
12 reps
-
-
6
Oblique Crunch
2
1
12 reps
16 reps
-
-
7A
Back Extension (Weighted)
1
12 reps
-
7B
Standing Calf Raise
1
1
20 reps
12 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Bent Over Row (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
-
-
3
Chest Fly (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
4
Overhead Press (Machine)
2 Sets
1 Set
8 Reps
10 Reps
-
-
5A
Bicep Curl (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
5B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
12 Reps
-
-
6
Cable Crunch
2 Sets
1 Set
10 Reps
12 Reps
-
-
7A
Back Extension
2 Sets
10 Reps
-
7B
Standing Calf Raise
1 Set
1 Set
20 Reps
12 Reps
-
-
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
4 Reps
6 Reps
-
-
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
6 Reps
8 Reps
-
-
3
Pull-Up (Assisted)
2 Sets
1 Set
10 Reps
12 Reps
-
-
4
One Arm Lateral Raise (Cable)
2 Sets
1 Set
10 Reps
12 Reps
-
-
5A
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
-
-
5B
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
16 Reps
-
-
6
Lying Leg Raise
2 Sets
12 Reps
-
7A
Back Extension
1 Set
12 Reps
-
7B
Standing Calf Raise
1 Set
1 Set
20 Reps
12 Reps
-
-
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
4 Reps
6 Reps
-
-
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6 Reps
8 Reps
-
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
4
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
15 Reps
-
-
5A
Preacher Curl (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
-
-
5B
Bench Press (Close Grip)
2 Sets
1 Set
8 Reps
10 Reps
-
-
6
Cable Crunch
2 Sets
12 Reps
-
7A
Back Extension (Weighted)
2 Sets
12 Reps
-
7B
Standing Calf Raise
1 Set
1 Set
20 Reps
12 Reps
-
-