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BoostcampPNG

U/L/U/L/A

by rimas.
2 athletes joined

Program Description

Simple programme

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2025 09:11
  • Last Edited
    Nov 10, 2025 05:27
Muscle Engagement
Front
Back
MuscleSet
Biceps
12%
Upper Back
11.7%
Triceps
11.6%
Lats
9.5%
Hamstrings
8.7%
Quadriceps
8.7%
Abs
8.3%
Chest
5.4%
Front Delts
4.8%
Glutes
4.5%
Middle Delts
4.3%
Calves
4.1%
Lower Back
2.5%
Rear Delts
2.1%
Forearms
1.7%
Adductors
0.4%
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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 (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Bent Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Bent Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Bent Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Bent Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Bent Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Bent Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Bent Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Bent Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Bent Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Bent Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Bent Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Wide Grip Lat Pulldown
3
8-12 reps
-
6
Bent Leg Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Wood Chop
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Wood Chop
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Wood Chop
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Wood Chop
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Wood Chop
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Wood Chop
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Wood Chop
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Wood Chop
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Wood Chop
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Wood Chop
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Wood Chop
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Wood Chop
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bent Leg Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bent Leg Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bent Leg Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bent Leg Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bent Leg Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bent Leg Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bent Leg Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bent Leg Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bent Leg Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bent Leg Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bent Leg Raise
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Underhand Lat Pulldown
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Bent Leg Raise
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Leg Extension
3
10-15 reps
-
3
Barbell Row
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Leg Extension
3
10-15 reps
-
3
Barbell Row
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Leg Extension
3
10-15 reps
-
3
Barbell Row
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Leg Extension
3
10-15 reps
-
3
Barbell Row
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Leg Extension
3
10-15 reps
-
3
Barbell Row
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Leg Extension
3
10-15 reps
-
3
Barbell Row
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Leg Extension
3
10-15 reps
-
3
Barbell Row
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Leg Extension
3
10-15 reps
-
3
Barbell Row
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Leg Extension
3
10-15 reps
-
3
Barbell Row
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Leg Extension
3
10-15 reps
-
3
Barbell Row
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Leg Extension
3
10-15 reps
-
3
Barbell Row
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
-
-
-
2
Leg Extension
3
10-15 reps
-
3
Barbell Row
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
AMRAP
-
1B
Chin-Up (Assisted)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Incline Tricep Extension (EZ bar)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
AMRAP
-
1B
Chin-Up (Assisted)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Incline Tricep Extension (EZ bar)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
AMRAP
-
1B
Chin-Up (Assisted)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Incline Tricep Extension (EZ bar)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
AMRAP
-
1B
Chin-Up (Assisted)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Incline Tricep Extension (EZ bar)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
AMRAP
-
1B
Chin-Up (Assisted)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Incline Tricep Extension (EZ bar)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
AMRAP
-
1B
Chin-Up (Assisted)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Incline Tricep Extension (EZ bar)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
AMRAP
-
1B
Chin-Up (Assisted)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Incline Tricep Extension (EZ bar)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
AMRAP
-
1B
Chin-Up (Assisted)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Incline Tricep Extension (EZ bar)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
AMRAP
-
1B
Chin-Up (Assisted)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Incline Tricep Extension (EZ bar)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
AMRAP
-
1B
Chin-Up (Assisted)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Incline Tricep Extension (EZ bar)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
AMRAP
-
1B
Chin-Up (Assisted)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Incline Tricep Extension (EZ bar)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
AMRAP
-
1B
Chin-Up (Assisted)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Incline Tricep Extension (EZ bar)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
6
Bent Leg Raise
3 Sets
12-20 Reps
-
Day 2
1
High Bar Squat (Barbell)
3 Sets
8-12 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Dumbbell Row
3 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
10-15 Reps
-
7
Wood Chop
3 Sets
12-20 Reps
-
Day 3
1
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
2
Underhand Lat Pulldown
3 Sets
10-15 Reps
-
3
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
-
6
Face Pull
3 Sets
10-15 Reps
-
7
Bent Leg Raise
3 Sets
12-20 Reps
-
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
10-12 Reps
-
-
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Barbell Row
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
Day 5
1A
Dip (Assisted)
3 Sets
AMRAP
-
1B
Chin-Up (Assisted)
3 Sets
AMRAP
-
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Incline Tricep Extension (EZ bar)
3 Sets
8-12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-