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by Jameson C.
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Program Description

Build mass and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 17, 2025 09:17
  • Last Edited
    Nov 17, 2025 09:45
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.6%
Biceps
12.1%
Lats
10%
Chest
9.8%
Triceps
8.8%
Front Delts
8%
Abs
5.7%
Middle Delts
5.4%
Quadriceps
5.4%
Rear Delts
4.3%
Forearms
3.2%
Glutes
2.9%
Hamstrings
2.9%
Calves
2.7%
Adductors
2.5%
Lower Back
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
High Row
2
-
2
Chest Fly (Cable)
2
-
3
Pec Deck (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
JM Press (Smith Machine)
2
-
6
Kelso Shrug
2
-
7
Reverse Curl (Barbell)
2
-
8
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Chest Fly (Cable)
2
-
3
Pec Deck (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
JM Press (Smith Machine)
2
-
6
Kelso Shrug
2
-
7
Reverse Curl (Barbell)
2
-
8
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Chest Fly (Cable)
2
-
3
Pec Deck (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
JM Press (Smith Machine)
2
-
6
Kelso Shrug
2
-
7
Reverse Curl (Barbell)
2
-
8
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Chest Fly (Cable)
2
-
3
Pec Deck (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
JM Press (Smith Machine)
2
-
6
Kelso Shrug
2
-
7
Reverse Curl (Barbell)
2
-
8
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Chest Fly (Cable)
2
-
3
Pec Deck (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
JM Press (Smith Machine)
2
-
6
Kelso Shrug
2
-
7
Reverse Curl (Barbell)
2
-
8
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Chest Fly (Cable)
2
-
3
Pec Deck (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
JM Press (Smith Machine)
2
-
6
Kelso Shrug
2
-
7
Reverse Curl (Barbell)
2
-
8
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Chest Fly (Cable)
2
-
3
Pec Deck (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
JM Press (Smith Machine)
2
-
6
Kelso Shrug
2
-
7
Reverse Curl (Barbell)
2
-
8
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Chest Fly (Cable)
2
-
3
Pec Deck (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
JM Press (Smith Machine)
2
-
6
Kelso Shrug
2
-
7
Reverse Curl (Barbell)
2
-
8
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Chest Fly (Cable)
2
-
3
Pec Deck (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
JM Press (Smith Machine)
2
-
6
Kelso Shrug
2
-
7
Reverse Curl (Barbell)
2
-
8
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Chest Fly (Cable)
2
-
3
Pec Deck (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
JM Press (Smith Machine)
2
-
6
Kelso Shrug
2
-
7
Reverse Curl (Barbell)
2
-
8
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Chest Fly (Cable)
2
-
3
Pec Deck (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
JM Press (Smith Machine)
2
-
6
Kelso Shrug
2
-
7
Reverse Curl (Barbell)
2
-
8
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
2
-
2
Chest Fly (Cable)
2
-
3
Pec Deck (Machine)
2
-
4
Incline Curl (Dumbbell)
2
-
5
JM Press (Smith Machine)
2
-
6
Kelso Shrug
2
-
7
Reverse Curl (Barbell)
2
-
8
Hammer Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Leg Extension
2
-
3
Squat (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Back Extension
2
-
7
Decline Sit Up (Weighted)
2
-
8
Abs Crunch (Machine)
2
-
9
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Leg Extension
2
-
3
Squat (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Back Extension
2
-
7
Decline Sit Up (Weighted)
2
-
8
Abs Crunch (Machine)
2
-
9
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Leg Extension
2
-
3
Squat (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Back Extension
2
-
7
Decline Sit Up (Weighted)
2
-
8
Abs Crunch (Machine)
2
-
9
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Leg Extension
2
-
3
Squat (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Back Extension
2
-
7
Decline Sit Up (Weighted)
2
-
8
Abs Crunch (Machine)
2
-
9
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Leg Extension
2
-
3
Squat (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Back Extension
2
-
7
Decline Sit Up (Weighted)
2
-
8
Abs Crunch (Machine)
2
-
9
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Leg Extension
2
-
3
Squat (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Back Extension
2
-
7
Decline Sit Up (Weighted)
2
-
8
Abs Crunch (Machine)
2
-
9
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Leg Extension
2
-
3
Squat (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Back Extension
2
-
7
Decline Sit Up (Weighted)
2
-
8
Abs Crunch (Machine)
2
-
9
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Leg Extension
2
-
3
Squat (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Back Extension
2
-
7
Decline Sit Up (Weighted)
2
-
8
Abs Crunch (Machine)
2
-
9
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Leg Extension
2
-
3
Squat (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Back Extension
2
-
7
Decline Sit Up (Weighted)
2
-
8
Abs Crunch (Machine)
2
-
9
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Leg Extension
2
-
3
Squat (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Back Extension
2
-
7
Decline Sit Up (Weighted)
2
-
8
Abs Crunch (Machine)
2
-
9
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Leg Extension
2
-
3
Squat (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Back Extension
2
-
7
Decline Sit Up (Weighted)
2
-
8
Abs Crunch (Machine)
2
-
9
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
-
2
Leg Extension
2
-
3
Squat (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Hip Adductor (Machine)
2
-
6
Back Extension
2
-
7
Decline Sit Up (Weighted)
2
-
8
Abs Crunch (Machine)
2
-
9
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Incline Chest Press (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Incline Curl (Dumbbell)
1
-
8
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Incline Chest Press (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Incline Curl (Dumbbell)
1
-
8
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Incline Chest Press (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Incline Curl (Dumbbell)
1
-
8
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Incline Chest Press (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Incline Curl (Dumbbell)
1
-
8
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Incline Chest Press (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Incline Curl (Dumbbell)
1
-
8
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Incline Chest Press (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Incline Curl (Dumbbell)
1
-
8
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Incline Chest Press (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Incline Curl (Dumbbell)
1
-
8
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Incline Chest Press (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Incline Curl (Dumbbell)
1
-
8
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Incline Chest Press (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Incline Curl (Dumbbell)
1
-
8
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Incline Chest Press (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Incline Curl (Dumbbell)
1
-
8
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Incline Chest Press (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Incline Curl (Dumbbell)
1
-
8
Reverse Pec Deck
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Row (Cable)
2
-
3
Chest Supported Row (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
Incline Chest Press (Machine)
2
-
6
Single Arm Tricep Extension (Cable)
2
-
7
Incline Curl (Dumbbell)
1
-
8
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Cable)
2
-
3
Incline Chest Press (Machine)
1
-
4
Preacher Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Cable)
2
-
3
Incline Chest Press (Machine)
1
-
4
Preacher Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Cable)
2
-
3
Incline Chest Press (Machine)
1
-
4
Preacher Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Cable)
2
-
3
Incline Chest Press (Machine)
1
-
4
Preacher Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Cable)
2
-
3
Incline Chest Press (Machine)
1
-
4
Preacher Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Cable)
2
-
3
Incline Chest Press (Machine)
1
-
4
Preacher Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Cable)
2
-
3
Incline Chest Press (Machine)
1
-
4
Preacher Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Cable)
2
-
3
Incline Chest Press (Machine)
1
-
4
Preacher Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Cable)
2
-
3
Incline Chest Press (Machine)
1
-
4
Preacher Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Cable)
2
-
3
Incline Chest Press (Machine)
1
-
4
Preacher Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Cable)
2
-
3
Incline Chest Press (Machine)
1
-
4
Preacher Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Chest Fly (Cable)
2
-
3
Incline Chest Press (Machine)
1
-
4
Preacher Curl (Dumbbell)
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Lateral Raise (Machine)
2
-
7
Leg Extension
2
-
8
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Cable Low Row
2
-
3
JM Press (Smith Machine)
2
-
4
Kelso Shrug
2
-
5
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Cable Low Row
2
-
3
JM Press (Smith Machine)
2
-
4
Kelso Shrug
2
-
5
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Cable Low Row
2
-
3
JM Press (Smith Machine)
2
-
4
Kelso Shrug
2
-
5
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Cable Low Row
2
-
3
JM Press (Smith Machine)
2
-
4
Kelso Shrug
2
-
5
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Cable Low Row
2
-
3
JM Press (Smith Machine)
2
-
4
Kelso Shrug
2
-
5
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Cable Low Row
2
-
3
JM Press (Smith Machine)
2
-
4
Kelso Shrug
2
-
5
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Cable Low Row
2
-
3
JM Press (Smith Machine)
2
-
4
Kelso Shrug
2
-
5
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Cable Low Row
2
-
3
JM Press (Smith Machine)
2
-
4
Kelso Shrug
2
-
5
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Cable Low Row
2
-
3
JM Press (Smith Machine)
2
-
4
Kelso Shrug
2
-
5
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Cable Low Row
2
-
3
JM Press (Smith Machine)
2
-
4
Kelso Shrug
2
-
5
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Cable Low Row
2
-
3
JM Press (Smith Machine)
2
-
4
Kelso Shrug
2
-
5
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Cable Low Row
2
-
3
JM Press (Smith Machine)
2
-
4
Kelso Shrug
2
-
5
Reverse Pec Deck
2
-
Week 1
1 / 12 Weeks
Day 1
1
High Row
2 Sets
-
2
Chest Fly (Cable)
2 Sets
-
3
Pec Deck (Machine)
2 Sets
-
4
Incline Curl (Dumbbell)
2 Sets
-
5
JM Press (Smith Machine)
2 Sets
-
6
Kelso Shrug
2 Sets
-
7
Reverse Curl (Barbell)
2 Sets
-
8
Hammer Curl (Cable)
1 Set
-
Day 2
1
Lateral Raise (Cable)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Squat (Barbell)
2 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
6
Back Extension
2 Sets
-
7
Decline Sit Up (Weighted)
2 Sets
-
8
Abs Crunch (Machine)
2 Sets
-
9
Calf Raise (Leg Press)
3 Sets
-
Day 3
1
Lat Pulldown
2 Sets
-
2
Single Arm Row (Cable)
2 Sets
-
3
Chest Supported Row (Machine)
2 Sets
-
4
Shoulder Press (Plate Loaded)
2 Sets
-
5
Incline Chest Press (Machine)
2 Sets
-
6
Single Arm Tricep Extension (Cable)
2 Sets
-
7
Incline Curl (Dumbbell)
1 Set
-
8
Reverse Pec Deck
2 Sets
-
Day 5
1
Pull-Up (Weighted)
2 Sets
-
2
Cable Low Row
2 Sets
-
3
JM Press (Smith Machine)
2 Sets
-
4
Kelso Shrug
2 Sets
-
5
Reverse Pec Deck
2 Sets
-
Day 4
1
Bench Press (Barbell)
2 Sets
-
2
Chest Fly (Cable)
2 Sets
-
3
Incline Chest Press (Machine)
1 Set
-
4
Preacher Curl (Dumbbell)
2 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
6
Lateral Raise (Machine)
2 Sets
-
7
Leg Extension
2 Sets
-
8
Abs Crunch (Machine)
2 Sets
-