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Chaplain Chad

by Sean C.

Program Description

I am a Chaplain doing Chad things. If you follow this. Just do progressive overload. I tried to focus on 20 sets for each muscle. DO you and modify. I am not a personal trainer. This is just the cycle I like. It’s hypertrophic focused so rest 1 to 2 minutes per set. LISTEN TO YOUR BODY AND REST ACCORDINGLY

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 31, 2024 02:37
  • Last Edited
    Jun 18, 2025 08:03

Summary

Embark on a transformative 12-week journey with the Chaplain Chad program, designed for those ready to elevate their strength and conditioning. This 5-day-a-week regimen combines compound movements like barbell bench presses and squats with targeted isolation exercises, ensuring a balanced approach to building muscle and enhancing endurance. With a full gym at your disposal, you'll engage major muscle groups and refine your technique, all while pushing your limits. Get ready to unlock your potential and achieve the results you’ve been striving for!
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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
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Chest Press (Machine)
2
8 reps
-
6
Single Arm Row (Dumbbell)
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Goblet Squat
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Press
2
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Romanian Deadlift (Dumbbell)
4
8 reps
-
7
Seated Hamstring Curl
4
8 reps
-
8
Calf Raise (Bodyweight)
4
-
9
Shrug (Barbell)
3
8 reps
-
10
Shrug (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Bicep Curl (EZ Bar)
4
8 reps
-
5
Bicep Curl (Dumbbell)
4
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Tricep Pushdown (Cable)
4
8 reps
-
8
Seated Dip (Machine)
4
8 reps
-
9
Overhead Tricep Extension (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Seated Hamstring Curl
4
8 reps
-
4
Front Squat (Barbell)
4
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
6
Seated Calf Raise
4
8 reps
-
7
Standing Calf Raise
4
-
8
Shrug (Dumbbell)
4
8 reps
-
9
Upright Row (Dumbbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
T-Bar Row
4
8 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Single Arm Iso Row
2
8 reps
-
7
Cable Crunch
4
8 reps
-
8
Abs Crunch (Machine)
1
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Bent Over Row (Barbell)
4 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
Lat Pulldown
4 Sets
8 Reps
-
5
Chest Press (Machine)
2 Sets
8 Reps
-
6
Single Arm Row (Dumbbell)
2 Sets
8 Reps
-
7
Cable Crunch
4 Sets
8 Reps
-
8
Abs Crunch (Machine)
4 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Goblet Squat
3 Sets
8 Reps
-
3
Leg Extension
3 Sets
8 Reps
-
4
Leg Press
2 Sets
8 Reps
-
5
Calf Raise (Leg Press)
4 Sets
8 Reps
-
6
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
-
7
Seated Hamstring Curl
4 Sets
8 Reps
-
8
Calf Raise (Bodyweight)
4 Sets
-
9
Shrug (Barbell)
3 Sets
8 Reps
-
10
Shrug (Barbell)
3 Sets
8 Reps
-
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
4
Bicep Curl (EZ Bar)
4 Sets
8 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
6
Hammer Curl
4 Sets
8 Reps
-
7
Tricep Pushdown (Cable)
4 Sets
8 Reps
-
8
Seated Dip (Machine)
4 Sets
8 Reps
-
9
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
-
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
2
Seated Row (Cable)
4 Sets
8 Reps
-
3
Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
T-Bar Row
4 Sets
8 Reps
-
5
Chest Fly (Dumbbell)
2 Sets
12 Reps
-
6
Single Arm Iso Row
2 Sets
8 Reps
-
7
Cable Crunch
4 Sets
8 Reps
-
8
Abs Crunch (Machine)
1 Set
-
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Seated Hamstring Curl
4 Sets
8 Reps
-
4
Front Squat (Barbell)
4 Sets
8 Reps
-
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
6
Seated Calf Raise
4 Sets
8 Reps
-
7
Standing Calf Raise
4 Sets
-
8
Shrug (Dumbbell)
4 Sets
8 Reps
-
9
Upright Row (Dumbbell)
4 Sets
8 Reps
-