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Gains Dreamer

by Richard W.
2 athletes joined

Program Description

GAINS BRO! A general hypertrophy program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 13, 2025 06:17
  • Last Edited
    Jun 18, 2025 11:58

Summary

Unlock your potential with the Gains Dreamer program, a comprehensive 12-week journey designed for serious lifters. Committing to five days a week, this program focuses on progressive overload through a variety of exercises targeting all major muscle groups, ensuring balanced growth and strength. From leg presses to incline dumbbell presses, each workout is crafted to challenge you and push your limits. Get ready to transform your physique and achieve the gains you've always dreamed of!
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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
Legg Press (12,10,8,6,4)
5
-
2
Smith Machine Assisted SLDL (12,10,8,6,4)
5
-
3
Walking Lunges (12,10,8,6,4)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
Barbell Wrist Curl (12-15)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legg Press (12,10,8,6,4)
5
-
2
Smith Machine Assisted SLDL (12,10,8,6,4)
5
-
3
Walking Lunges (12,10,8,6,4)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
Barbell Wrist Curl (12-15)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legg Press (12,10,8,6,4)
5
-
2
Smith Machine Assisted SLDL (12,10,8,6,4)
5
-
3
Walking Lunges (12,10,8,6,4)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
Barbell Wrist Curl (12-15)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legg Press (12,10,8,6,4)
5
-
2
Smith Machine Assisted SLDL (12,10,8,6,4)
5
-
3
Walking Lunges (12,10,8,6,4)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
Barbell Wrist Curl (12-15)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legg Press (12,10,8,6,4)
5
-
2
Smith Machine Assisted SLDL (12,10,8,6,4)
5
-
3
Walking Lunges (12,10,8,6,4)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
Barbell Wrist Curl (12-15)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legg Press (12,10,8,6,4)
5
-
2
Smith Machine Assisted SLDL (12,10,8,6,4)
5
-
3
Walking Lunges (12,10,8,6,4)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
Barbell Wrist Curl (12-15)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legg Press (12,10,8,6,4)
5
-
2
Smith Machine Assisted SLDL (12,10,8,6,4)
5
-
3
Walking Lunges (12,10,8,6,4)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
Barbell Wrist Curl (12-15)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legg Press (12,10,8,6,4)
5
-
2
Smith Machine Assisted SLDL (12,10,8,6,4)
5
-
3
Walking Lunges (12,10,8,6,4)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
Barbell Wrist Curl (12-15)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legg Press (12,10,8,6,4)
5
-
2
Smith Machine Assisted SLDL (12,10,8,6,4)
5
-
3
Walking Lunges (12,10,8,6,4)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
Barbell Wrist Curl (12-15)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legg Press (12,10,8,6,4)
5
-
2
Smith Machine Assisted SLDL (12,10,8,6,4)
5
-
3
Walking Lunges (12,10,8,6,4)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
Barbell Wrist Curl (12-15)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legg Press (12,10,8,6,4)
5
-
2
Smith Machine Assisted SLDL (12,10,8,6,4)
5
-
3
Walking Lunges (12,10,8,6,4)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
Barbell Wrist Curl (12-15)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Legg Press (12,10,8,6,4)
5
-
2
Smith Machine Assisted SLDL (12,10,8,6,4)
5
-
3
Walking Lunges (12,10,8,6,4)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
Barbell Wrist Curl (12-15)
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press (12,10,8,6,4)
5
-
2
Incline Dumbbell Press (12,10,8,6,4)
5
-
3
Cable/Machine Fly (12-15)
4
-
4
Close Grip Bench Press (12,10,8,6,4)
5
-
5
Overhead Tricep Extension (12-15)
4
-
6
Cable Tricep Pushdown (12-15)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press (12,10,8,6,4)
5
-
2
Incline Dumbbell Press (12,10,8,6,4)
5
-
3
Cable/Machine Fly (12-15)
4
-
4
Close Grip Bench Press (12,10,8,6,4)
5
-
5
Overhead Tricep Extension (12-15)
4
-
6
Cable Tricep Pushdown (12-15)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press (12,10,8,6,4)
5
-
2
Incline Dumbbell Press (12,10,8,6,4)
5
-
3
Cable/Machine Fly (12-15)
4
-
4
Close Grip Bench Press (12,10,8,6,4)
5
-
5
Overhead Tricep Extension (12-15)
4
-
6
Cable Tricep Pushdown (12-15)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press (12,10,8,6,4)
5
-
2
Incline Dumbbell Press (12,10,8,6,4)
5
-
3
Cable/Machine Fly (12-15)
4
-
4
Close Grip Bench Press (12,10,8,6,4)
5
-
5
Overhead Tricep Extension (12-15)
4
-
6
Cable Tricep Pushdown (12-15)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press (12,10,8,6,4)
5
-
2
Incline Dumbbell Press (12,10,8,6,4)
5
-
3
Cable/Machine Fly (12-15)
4
-
4
Close Grip Bench Press (12,10,8,6,4)
5
-
5
Overhead Tricep Extension (12-15)
4
-
6
Cable Tricep Pushdown (12-15)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press (12,10,8,6,4)
5
-
2
Incline Dumbbell Press (12,10,8,6,4)
5
-
3
Cable/Machine Fly (12-15)
4
-
4
Close Grip Bench Press (12,10,8,6,4)
5
-
5
Overhead Tricep Extension (12-15)
4
-
6
Cable Tricep Pushdown (12-15)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press (12,10,8,6,4)
5
-
2
Incline Dumbbell Press (12,10,8,6,4)
5
-
3
Cable/Machine Fly (12-15)
4
-
4
Close Grip Bench Press (12,10,8,6,4)
5
-
5
Overhead Tricep Extension (12-15)
4
-
6
Cable Tricep Pushdown (12-15)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press (12,10,8,6,4)
5
-
2
Incline Dumbbell Press (12,10,8,6,4)
5
-
3
Cable/Machine Fly (12-15)
4
-
4
Close Grip Bench Press (12,10,8,6,4)
5
-
5
Overhead Tricep Extension (12-15)
4
-
6
Cable Tricep Pushdown (12-15)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press (12,10,8,6,4)
5
-
2
Incline Dumbbell Press (12,10,8,6,4)
5
-
3
Cable/Machine Fly (12-15)
4
-
4
Close Grip Bench Press (12,10,8,6,4)
5
-
5
Overhead Tricep Extension (12-15)
4
-
6
Cable Tricep Pushdown (12-15)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press (12,10,8,6,4)
5
-
2
Incline Dumbbell Press (12,10,8,6,4)
5
-
3
Cable/Machine Fly (12-15)
4
-
4
Close Grip Bench Press (12,10,8,6,4)
5
-
5
Overhead Tricep Extension (12-15)
4
-
6
Cable Tricep Pushdown (12-15)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press (12,10,8,6,4)
5
-
2
Incline Dumbbell Press (12,10,8,6,4)
5
-
3
Cable/Machine Fly (12-15)
4
-
4
Close Grip Bench Press (12,10,8,6,4)
5
-
5
Overhead Tricep Extension (12-15)
4
-
6
Cable Tricep Pushdown (12-15)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press (12,10,8,6,4)
5
-
2
Incline Dumbbell Press (12,10,8,6,4)
5
-
3
Cable/Machine Fly (12-15)
4
-
4
Close Grip Bench Press (12,10,8,6,4)
5
-
5
Overhead Tricep Extension (12-15)
4
-
6
Cable Tricep Pushdown (12-15)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Chest Supported Row (12,10,8,6,4)
5
-
3
Seated Shoulder Press (12,10,8,6,4)
5
-
4
Lateral Raise (12-15)
4
-
5A
Bicep Curl (12-15)
4
-
5B
Tricep Pushdown (12-15)
4
-
6
Seated Wrist Curls (12-15)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Chest Supported Row (12,10,8,6,4)
5
-
3
Seated Shoulder Press (12,10,8,6,4)
5
-
4
Lateral Raise (12-15)
4
-
5A
Bicep Curl (12-15)
4
-
5B
Tricep Pushdown (12-15)
4
-
6
Seated Wrist Curls (12-15)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Chest Supported Row (12,10,8,6,4)
5
-
3
Seated Shoulder Press (12,10,8,6,4)
5
-
4
Lateral Raise (12-15)
4
-
5A
Bicep Curl (12-15)
4
-
5B
Tricep Pushdown (12-15)
4
-
6
Seated Wrist Curls (12-15)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Chest Supported Row (12,10,8,6,4)
5
-
3
Seated Shoulder Press (12,10,8,6,4)
5
-
4
Lateral Raise (12-15)
4
-
5A
Bicep Curl (12-15)
4
-
5B
Tricep Pushdown (12-15)
4
-
6
Seated Wrist Curls (12-15)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Chest Supported Row (12,10,8,6,4)
5
-
3
Seated Shoulder Press (12,10,8,6,4)
5
-
4
Lateral Raise (12-15)
4
-
5A
Bicep Curl (12-15)
4
-
5B
Tricep Pushdown (12-15)
4
-
6
Seated Wrist Curls (12-15)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Chest Supported Row (12,10,8,6,4)
5
-
3
Seated Shoulder Press (12,10,8,6,4)
5
-
4
Lateral Raise (12-15)
4
-
5A
Bicep Curl (12-15)
4
-
5B
Tricep Pushdown (12-15)
4
-
6
Seated Wrist Curls (12-15)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Chest Supported Row (12,10,8,6,4)
5
-
3
Seated Shoulder Press (12,10,8,6,4)
5
-
4
Lateral Raise (12-15)
4
-
5A
Bicep Curl (12-15)
4
-
5B
Tricep Pushdown (12-15)
4
-
6
Seated Wrist Curls (12-15)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Chest Supported Row (12,10,8,6,4)
5
-
3
Seated Shoulder Press (12,10,8,6,4)
5
-
4
Lateral Raise (12-15)
4
-
5A
Bicep Curl (12-15)
4
-
5B
Tricep Pushdown (12-15)
4
-
6
Seated Wrist Curls (12-15)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Chest Supported Row (12,10,8,6,4)
5
-
3
Seated Shoulder Press (12,10,8,6,4)
5
-
4
Lateral Raise (12-15)
4
-
5A
Bicep Curl (12-15)
4
-
5B
Tricep Pushdown (12-15)
4
-
6
Seated Wrist Curls (12-15)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Chest Supported Row (12,10,8,6,4)
5
-
3
Seated Shoulder Press (12,10,8,6,4)
5
-
4
Lateral Raise (12-15)
4
-
5A
Bicep Curl (12-15)
4
-
5B
Tricep Pushdown (12-15)
4
-
6
Seated Wrist Curls (12-15)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Chest Supported Row (12,10,8,6,4)
5
-
3
Seated Shoulder Press (12,10,8,6,4)
5
-
4
Lateral Raise (12-15)
4
-
5A
Bicep Curl (12-15)
4
-
5B
Tricep Pushdown (12-15)
4
-
6
Seated Wrist Curls (12-15)
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Chest Supported Row (12,10,8,6,4)
5
-
3
Seated Shoulder Press (12,10,8,6,4)
5
-
4
Lateral Raise (12-15)
4
-
5A
Bicep Curl (12-15)
4
-
5B
Tricep Pushdown (12-15)
4
-
6
Seated Wrist Curls (12-15)
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (12,10,8,6,4)
5
-
2
Hip Thrust (12,10,8,6,4)
5
-
3
Bulgarian Split Squat (12,10,8,6,4/Per Leg)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
ABS
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (12,10,8,6,4)
5
-
2
Hip Thrust (12,10,8,6,4)
5
-
3
Bulgarian Split Squat (12,10,8,6,4/Per Leg)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
ABS
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (12,10,8,6,4)
5
-
2
Hip Thrust (12,10,8,6,4)
5
-
3
Bulgarian Split Squat (12,10,8,6,4/Per Leg)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
ABS
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (12,10,8,6,4)
5
-
2
Hip Thrust (12,10,8,6,4)
5
-
3
Bulgarian Split Squat (12,10,8,6,4/Per Leg)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
ABS
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (12,10,8,6,4)
5
-
2
Hip Thrust (12,10,8,6,4)
5
-
3
Bulgarian Split Squat (12,10,8,6,4/Per Leg)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
ABS
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (12,10,8,6,4)
5
-
2
Hip Thrust (12,10,8,6,4)
5
-
3
Bulgarian Split Squat (12,10,8,6,4/Per Leg)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
ABS
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (12,10,8,6,4)
5
-
2
Hip Thrust (12,10,8,6,4)
5
-
3
Bulgarian Split Squat (12,10,8,6,4/Per Leg)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
ABS
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (12,10,8,6,4)
5
-
2
Hip Thrust (12,10,8,6,4)
5
-
3
Bulgarian Split Squat (12,10,8,6,4/Per Leg)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
ABS
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (12,10,8,6,4)
5
-
2
Hip Thrust (12,10,8,6,4)
5
-
3
Bulgarian Split Squat (12,10,8,6,4/Per Leg)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
ABS
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (12,10,8,6,4)
5
-
2
Hip Thrust (12,10,8,6,4)
5
-
3
Bulgarian Split Squat (12,10,8,6,4/Per Leg)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
ABS
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (12,10,8,6,4)
5
-
2
Hip Thrust (12,10,8,6,4)
5
-
3
Bulgarian Split Squat (12,10,8,6,4/Per Leg)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
ABS
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (12,10,8,6,4)
5
-
2
Hip Thrust (12,10,8,6,4)
5
-
3
Bulgarian Split Squat (12,10,8,6,4/Per Leg)
5
-
4
Leg Curl (12,10,8,6,4)
5
-
5
Calf Raise (15-20)
4
-
6
Seated Abductor Machine (15-20)
4
-
7
ABS
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Dumbell Row (12,10,8,6,4/Per Arm)
5
-
3
Chest Supported Row (12-15)
4
-
4
Straight Arm Lat Pull Down (12-15)
4
-
5
Bicep Curl (12,10,8,6,4)
5
-
6
Incline Dumbbell Curl (12-15)
4
-
7
Seated Abductor Machine (15-20)
3
-
8
Cable Wrist Curls (12-15)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Dumbell Row (12,10,8,6,4/Per Arm)
5
-
3
Chest Supported Row (12-15)
4
-
4
Straight Arm Lat Pull Down (12-15)
4
-
5
Bicep Curl (12,10,8,6,4)
5
-
6
Incline Dumbbell Curl (12-15)
4
-
7
Seated Abductor Machine (15-20)
3
-
8
Cable Wrist Curls (12-15)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Dumbell Row (12,10,8,6,4/Per Arm)
5
-
3
Chest Supported Row (12-15)
4
-
4
Straight Arm Lat Pull Down (12-15)
4
-
5
Bicep Curl (12,10,8,6,4)
5
-
6
Incline Dumbbell Curl (12-15)
4
-
7
Seated Abductor Machine (15-20)
3
-
8
Cable Wrist Curls (12-15)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Dumbell Row (12,10,8,6,4/Per Arm)
5
-
3
Chest Supported Row (12-15)
4
-
4
Straight Arm Lat Pull Down (12-15)
4
-
5
Bicep Curl (12,10,8,6,4)
5
-
6
Incline Dumbbell Curl (12-15)
4
-
7
Seated Abductor Machine (15-20)
3
-
8
Cable Wrist Curls (12-15)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Dumbell Row (12,10,8,6,4/Per Arm)
5
-
3
Chest Supported Row (12-15)
4
-
4
Straight Arm Lat Pull Down (12-15)
4
-
5
Bicep Curl (12,10,8,6,4)
5
-
6
Incline Dumbbell Curl (12-15)
4
-
7
Seated Abductor Machine (15-20)
3
-
8
Cable Wrist Curls (12-15)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Dumbell Row (12,10,8,6,4/Per Arm)
5
-
3
Chest Supported Row (12-15)
4
-
4
Straight Arm Lat Pull Down (12-15)
4
-
5
Bicep Curl (12,10,8,6,4)
5
-
6
Incline Dumbbell Curl (12-15)
4
-
7
Seated Abductor Machine (15-20)
3
-
8
Cable Wrist Curls (12-15)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Dumbell Row (12,10,8,6,4/Per Arm)
5
-
3
Chest Supported Row (12-15)
4
-
4
Straight Arm Lat Pull Down (12-15)
4
-
5
Bicep Curl (12,10,8,6,4)
5
-
6
Incline Dumbbell Curl (12-15)
4
-
7
Seated Abductor Machine (15-20)
3
-
8
Cable Wrist Curls (12-15)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Dumbell Row (12,10,8,6,4/Per Arm)
5
-
3
Chest Supported Row (12-15)
4
-
4
Straight Arm Lat Pull Down (12-15)
4
-
5
Bicep Curl (12,10,8,6,4)
5
-
6
Incline Dumbbell Curl (12-15)
4
-
7
Seated Abductor Machine (15-20)
3
-
8
Cable Wrist Curls (12-15)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Dumbell Row (12,10,8,6,4/Per Arm)
5
-
3
Chest Supported Row (12-15)
4
-
4
Straight Arm Lat Pull Down (12-15)
4
-
5
Bicep Curl (12,10,8,6,4)
5
-
6
Incline Dumbbell Curl (12-15)
4
-
7
Seated Abductor Machine (15-20)
3
-
8
Cable Wrist Curls (12-15)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Dumbell Row (12,10,8,6,4/Per Arm)
5
-
3
Chest Supported Row (12-15)
4
-
4
Straight Arm Lat Pull Down (12-15)
4
-
5
Bicep Curl (12,10,8,6,4)
5
-
6
Incline Dumbbell Curl (12-15)
4
-
7
Seated Abductor Machine (15-20)
3
-
8
Cable Wrist Curls (12-15)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Dumbell Row (12,10,8,6,4/Per Arm)
5
-
3
Chest Supported Row (12-15)
4
-
4
Straight Arm Lat Pull Down (12-15)
4
-
5
Bicep Curl (12,10,8,6,4)
5
-
6
Incline Dumbbell Curl (12-15)
4
-
7
Seated Abductor Machine (15-20)
3
-
8
Cable Wrist Curls (12-15)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull Down (12,10,8,6,4)
5
-
2
Dumbell Row (12,10,8,6,4/Per Arm)
5
-
3
Chest Supported Row (12-15)
4
-
4
Straight Arm Lat Pull Down (12-15)
4
-
5
Bicep Curl (12,10,8,6,4)
5
-
6
Incline Dumbbell Curl (12-15)
4
-
7
Seated Abductor Machine (15-20)
3
-
8
Cable Wrist Curls (12-15)
6
-
Week 1
1 / 12 Weeks
Day 1
1
Legg Press (12,10,8,6,4)
5 Sets
-
2
Smith Machine Assisted SLDL (12,10,8,6,4)
5 Sets
-
3
Walking Lunges (12,10,8,6,4)
5 Sets
-
4
Leg Curl (12,10,8,6,4)
5 Sets
-
5
Calf Raise (15-20)
4 Sets
-
6
Seated Abductor Machine (15-20)
4 Sets
-
7
Barbell Wrist Curl (12-15)
6 Sets
-
Day 2
1
Flat Dumbbell Press (12,10,8,6,4)
5 Sets
-
2
Incline Dumbbell Press (12,10,8,6,4)
5 Sets
-
3
Cable/Machine Fly (12-15)
4 Sets
-
4
Close Grip Bench Press (12,10,8,6,4)
5 Sets
-
5
Overhead Tricep Extension (12-15)
4 Sets
-
6
Cable Tricep Pushdown (12-15)
4 Sets
-
Day 3
1
Pull Down (12,10,8,6,4)
5 Sets
-
2
Chest Supported Row (12,10,8,6,4)
5 Sets
-
3
Seated Shoulder Press (12,10,8,6,4)
5 Sets
-
4
Lateral Raise (12-15)
4 Sets
-
5A
Bicep Curl (12-15)
4 Sets
-
5B
Tricep Pushdown (12-15)
4 Sets
-
6
Seated Wrist Curls (12-15)
6 Sets
-
Day 4
1
Romanian Deadlift (12,10,8,6,4)
5 Sets
-
2
Hip Thrust (12,10,8,6,4)
5 Sets
-
3
Bulgarian Split Squat (12,10,8,6,4/Per Leg)
5 Sets
-
4
Leg Curl (12,10,8,6,4)
5 Sets
-
5
Calf Raise (15-20)
4 Sets
-
6
Seated Abductor Machine (15-20)
4 Sets
-
7
ABS
4 Sets
-
Day 5
1
Pull Down (12,10,8,6,4)
5 Sets
-
2
Dumbell Row (12,10,8,6,4/Per Arm)
5 Sets
-
3
Chest Supported Row (12-15)
4 Sets
-
4
Straight Arm Lat Pull Down (12-15)
4 Sets
-
5
Bicep Curl (12,10,8,6,4)
5 Sets
-
6
Incline Dumbbell Curl (12-15)
4 Sets
-
7
Seated Abductor Machine (15-20)
3 Sets
-
8
Cable Wrist Curls (12-15)
6 Sets
-