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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
    Mar 06, 2025 09:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-