logo
BoostcampPNG

Pure bodybuilding

by Josh Prince
1 athletes joined

Program Description

This is made as a simple boy guide

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 06, 2025 08:49
  • Last Edited
    Jun 18, 2025 11:45

Summary

Unlock your potential with the **Pure Bodybuilding** program, a comprehensive 12-week journey designed for serious lifters. Train six days a week, focusing on specific muscle groups each session to maximize hypertrophy and strength. With a mix of compound and isolation exercises, you'll sculpt your physique while building functional strength. Each workout is crafted to challenge you, ensuring you push your limits and achieve impressive results. Get ready to transform your body and elevate your training game!
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
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Front Raise
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Hanging Leg Raise
2
-
9
Chest Fly (Cable)
3
-
10
One Arm Lateral Raise (Cable)
3
-
11
Face Away Cable Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
-
2
Seated Wide-Grip Row (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
T-Bar Row
3
-
6
Reverse Wrist Curl (Barbell)
3
-
7
Face Pull
3
-
8
Rear Delt Fly (Cable)
3
-
9
Skull Crusher (Barbell)
3
-
10
Kelso Shrug
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
-
2
Hip Adductor (Machine)
3
-
3
Squat (Barbell)
3
-
4
Hamstring Curl
3
-
5
Leg Press
3
-
6
Calf Raise (Leg Press)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Incline Chest Fly (Dumbbell)
3 Sets
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
6
Front Raise
3 Sets
-
7
Lateral Raise (Dumbbell)
3 Sets
-
8
Hanging Leg Raise
2 Sets
-
9
Chest Fly (Cable)
3 Sets
-
10
One Arm Lateral Raise (Cable)
3 Sets
-
11
Face Away Cable Curl
3 Sets
-
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
-
2
Seated Wide-Grip Row (Cable)
3 Sets
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
T-Bar Row
3 Sets
-
6
Reverse Wrist Curl (Barbell)
3 Sets
-
7
Face Pull
3 Sets
-
8
Rear Delt Fly (Cable)
3 Sets
-
9
Skull Crusher (Barbell)
3 Sets
-
10
Kelso Shrug
3 Sets
-
Day 3
1
Hip Abductor (Machine)
3 Sets
-
2
Hip Adductor (Machine)
3 Sets
-
3
Squat (Barbell)
3 Sets
-
4
Hamstring Curl
3 Sets
-
5
Leg Press
3 Sets
-
6
Calf Raise (Leg Press)
3 Sets
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Incline Chest Fly (Dumbbell)
3 Sets
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
6
Front Raise
3 Sets
-
7
Lateral Raise (Dumbbell)
3 Sets
-
8
Hanging Leg Raise
2 Sets
-
9
Chest Fly (Cable)
3 Sets
-
10
One Arm Lateral Raise (Cable)
3 Sets
-
11
Face Away Cable Curl
3 Sets
-
Day 5
1
Lat Pulldown (Neutral Grip)
2 Sets
-
2
Seated Wide-Grip Row (Cable)
3 Sets
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
T-Bar Row
3 Sets
-
6
Reverse Wrist Curl (Barbell)
3 Sets
-
7
Face Pull
3 Sets
-
8
Rear Delt Fly (Cable)
3 Sets
-
9
Skull Crusher (Barbell)
3 Sets
-
10
Kelso Shrug
3 Sets
-
Day 6
1
Hip Abductor (Machine)
3 Sets
-
2
Hip Adductor (Machine)
3 Sets
-
3
Squat (Barbell)
3 Sets
-
4
Hamstring Curl
3 Sets
-
5
Leg Press
3 Sets
-
6
Calf Raise (Leg Press)
3 Sets
-