logo
BoostcampPNG

Gains Dreamer

by Richard W.
1 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 13, 2025 02:22
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
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
-