Program Description
Hypertrophy, Mass Gain, High Volume
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 13, 2024 09:03
- Last EditedJun 18, 2025 08:36
Summary
Unleash your inner strength with the Old School program, a 12-week journey designed for serious lifters looking to build muscle and enhance their overall fitness. Comprising five training days each week, this program focuses on classic compound and isolation exercises, targeting key muscle groups with a variety of machines, free weights, and cables. Expect to push your limits with movements like the Shoulder Press, Lat Pulldown, and Bent Over DB Raise, all expertly structured to maximize gains and improve your physique. Get ready to embrace the grind and transform your training routine!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Shoulder Press (Plate Loaded)
4
-
2
Seated Shoulder Press Behind The Neck
4
-
3
Front Raise
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bent Over DB Raise
4
-
6
Low Pulley Lateral Raise
4
-
7
Shrugs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Seated Shoulder Press Behind The Neck
4
-
3
Front Raise
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bent Over DB Raise
4
-
6
Low Pulley Lateral Raise
4
-
7
Shrugs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Seated Shoulder Press Behind The Neck
4
-
3
Front Raise
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bent Over DB Raise
4
-
6
Low Pulley Lateral Raise
4
-
7
Shrugs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Seated Shoulder Press Behind The Neck
4
-
3
Front Raise
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bent Over DB Raise
4
-
6
Low Pulley Lateral Raise
4
-
7
Shrugs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Seated Shoulder Press Behind The Neck
4
-
3
Front Raise
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bent Over DB Raise
4
-
6
Low Pulley Lateral Raise
4
-
7
Shrugs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Seated Shoulder Press Behind The Neck
4
-
3
Front Raise
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bent Over DB Raise
4
-
6
Low Pulley Lateral Raise
4
-
7
Shrugs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Seated Shoulder Press Behind The Neck
4
-
3
Front Raise
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bent Over DB Raise
4
-
6
Low Pulley Lateral Raise
4
-
7
Shrugs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Seated Shoulder Press Behind The Neck
4
-
3
Front Raise
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bent Over DB Raise
4
-
6
Low Pulley Lateral Raise
4
-
7
Shrugs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Seated Shoulder Press Behind The Neck
4
-
3
Front Raise
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bent Over DB Raise
4
-
6
Low Pulley Lateral Raise
4
-
7
Shrugs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Seated Shoulder Press Behind The Neck
4
-
3
Front Raise
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bent Over DB Raise
4
-
6
Low Pulley Lateral Raise
4
-
7
Shrugs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Seated Shoulder Press Behind The Neck
4
-
3
Front Raise
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bent Over DB Raise
4
-
6
Low Pulley Lateral Raise
4
-
7
Shrugs
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
-
2
Seated Shoulder Press Behind The Neck
4
-
3
Front Raise
4
-
4
Lateral Raise (Dumbbell)
4
-
5
Bent Over DB Raise
4
-
6
Low Pulley Lateral Raise
4
-
7
Shrugs
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Pullover (Dumbbell)
4
-
3
Upright Row (Barbell)
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Seated Wide-Grip Row (Cable)
4
-
6
Face Pull
4
-
7
Lat Pulldown (Close Grip)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Hyperextension
3
-
10
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Pullover (Dumbbell)
4
-
3
Upright Row (Barbell)
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Seated Wide-Grip Row (Cable)
4
-
6
Face Pull
4
-
7
Lat Pulldown (Close Grip)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Hyperextension
3
-
10
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Pullover (Dumbbell)
4
-
3
Upright Row (Barbell)
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Seated Wide-Grip Row (Cable)
4
-
6
Face Pull
4
-
7
Lat Pulldown (Close Grip)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Hyperextension
3
-
10
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Pullover (Dumbbell)
4
-
3
Upright Row (Barbell)
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Seated Wide-Grip Row (Cable)
4
-
6
Face Pull
4
-
7
Lat Pulldown (Close Grip)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Hyperextension
3
-
10
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Pullover (Dumbbell)
4
-
3
Upright Row (Barbell)
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Seated Wide-Grip Row (Cable)
4
-
6
Face Pull
4
-
7
Lat Pulldown (Close Grip)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Hyperextension
3
-
10
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Pullover (Dumbbell)
4
-
3
Upright Row (Barbell)
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Seated Wide-Grip Row (Cable)
4
-
6
Face Pull
4
-
7
Lat Pulldown (Close Grip)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Hyperextension
3
-
10
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Pullover (Dumbbell)
4
-
3
Upright Row (Barbell)
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Seated Wide-Grip Row (Cable)
4
-
6
Face Pull
4
-
7
Lat Pulldown (Close Grip)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Hyperextension
3
-
10
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Pullover (Dumbbell)
4
-
3
Upright Row (Barbell)
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Seated Wide-Grip Row (Cable)
4
-
6
Face Pull
4
-
7
Lat Pulldown (Close Grip)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Hyperextension
3
-
10
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Pullover (Dumbbell)
4
-
3
Upright Row (Barbell)
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Seated Wide-Grip Row (Cable)
4
-
6
Face Pull
4
-
7
Lat Pulldown (Close Grip)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Hyperextension
3
-
10
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Pullover (Dumbbell)
4
-
3
Upright Row (Barbell)
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Seated Wide-Grip Row (Cable)
4
-
6
Face Pull
4
-
7
Lat Pulldown (Close Grip)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Hyperextension
3
-
10
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Pullover (Dumbbell)
4
-
3
Upright Row (Barbell)
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Seated Wide-Grip Row (Cable)
4
-
6
Face Pull
4
-
7
Lat Pulldown (Close Grip)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Hyperextension
3
-
10
Deadlift (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Pullover (Dumbbell)
4
-
3
Upright Row (Barbell)
4
-
4
Single Arm Row (Dumbbell)
4
-
5
Seated Wide-Grip Row (Cable)
4
-
6
Face Pull
4
-
7
Lat Pulldown (Close Grip)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Hyperextension
3
-
10
Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
4
-
5
Cable Crossover
4
-
6
Pec Deck (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
4
-
5
Cable Crossover
4
-
6
Pec Deck (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
4
-
5
Cable Crossover
4
-
6
Pec Deck (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
4
-
5
Cable Crossover
4
-
6
Pec Deck (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
4
-
5
Cable Crossover
4
-
6
Pec Deck (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
4
-
5
Cable Crossover
4
-
6
Pec Deck (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
4
-
5
Cable Crossover
4
-
6
Pec Deck (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
4
-
5
Cable Crossover
4
-
6
Pec Deck (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
4
-
5
Cable Crossover
4
-
6
Pec Deck (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
4
-
5
Cable Crossover
4
-
6
Pec Deck (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
4
-
5
Cable Crossover
4
-
6
Pec Deck (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Dumbbell)
4
-
3
Bench Press (Dumbbell)
4
-
4
Chest Fly (Cable)
4
-
5
Cable Crossover
4
-
6
Pec Deck (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Squat (Barbell)
4
-
3
Sissy Squat
4
-
4
Hack Squat
4
-
5
Hip Thrust (Barbell)
4
-
6
Seated Hamstring Curl
4
-
7
Romanian Deadlift (Barbell)
4
-
8
Hip Abductor (Machine)
4
-
9
Hip Adductor (Machine)
4
-
10
Standing Calf Raise
4
-
11
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Squat (Barbell)
4
-
3
Sissy Squat
4
-
4
Hack Squat
4
-
5
Hip Thrust (Barbell)
4
-
6
Seated Hamstring Curl
4
-
7
Romanian Deadlift (Barbell)
4
-
8
Hip Abductor (Machine)
4
-
9
Hip Adductor (Machine)
4
-
10
Standing Calf Raise
4
-
11
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Squat (Barbell)
4
-
3
Sissy Squat
4
-
4
Hack Squat
4
-
5
Hip Thrust (Barbell)
4
-
6
Seated Hamstring Curl
4
-
7
Romanian Deadlift (Barbell)
4
-
8
Hip Abductor (Machine)
4
-
9
Hip Adductor (Machine)
4
-
10
Standing Calf Raise
4
-
11
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Squat (Barbell)
4
-
3
Sissy Squat
4
-
4
Hack Squat
4
-
5
Hip Thrust (Barbell)
4
-
6
Seated Hamstring Curl
4
-
7
Romanian Deadlift (Barbell)
4
-
8
Hip Abductor (Machine)
4
-
9
Hip Adductor (Machine)
4
-
10
Standing Calf Raise
4
-
11
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Squat (Barbell)
4
-
3
Sissy Squat
4
-
4
Hack Squat
4
-
5
Hip Thrust (Barbell)
4
-
6
Seated Hamstring Curl
4
-
7
Romanian Deadlift (Barbell)
4
-
8
Hip Abductor (Machine)
4
-
9
Hip Adductor (Machine)
4
-
10
Standing Calf Raise
4
-
11
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Squat (Barbell)
4
-
3
Sissy Squat
4
-
4
Hack Squat
4
-
5
Hip Thrust (Barbell)
4
-
6
Seated Hamstring Curl
4
-
7
Romanian Deadlift (Barbell)
4
-
8
Hip Abductor (Machine)
4
-
9
Hip Adductor (Machine)
4
-
10
Standing Calf Raise
4
-
11
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Squat (Barbell)
4
-
3
Sissy Squat
4
-
4
Hack Squat
4
-
5
Hip Thrust (Barbell)
4
-
6
Seated Hamstring Curl
4
-
7
Romanian Deadlift (Barbell)
4
-
8
Hip Abductor (Machine)
4
-
9
Hip Adductor (Machine)
4
-
10
Standing Calf Raise
4
-
11
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Squat (Barbell)
4
-
3
Sissy Squat
4
-
4
Hack Squat
4
-
5
Hip Thrust (Barbell)
4
-
6
Seated Hamstring Curl
4
-
7
Romanian Deadlift (Barbell)
4
-
8
Hip Abductor (Machine)
4
-
9
Hip Adductor (Machine)
4
-
10
Standing Calf Raise
4
-
11
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Squat (Barbell)
4
-
3
Sissy Squat
4
-
4
Hack Squat
4
-
5
Hip Thrust (Barbell)
4
-
6
Seated Hamstring Curl
4
-
7
Romanian Deadlift (Barbell)
4
-
8
Hip Abductor (Machine)
4
-
9
Hip Adductor (Machine)
4
-
10
Standing Calf Raise
4
-
11
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Squat (Barbell)
4
-
3
Sissy Squat
4
-
4
Hack Squat
4
-
5
Hip Thrust (Barbell)
4
-
6
Seated Hamstring Curl
4
-
7
Romanian Deadlift (Barbell)
4
-
8
Hip Abductor (Machine)
4
-
9
Hip Adductor (Machine)
4
-
10
Standing Calf Raise
4
-
11
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Squat (Barbell)
4
-
3
Sissy Squat
4
-
4
Hack Squat
4
-
5
Hip Thrust (Barbell)
4
-
6
Seated Hamstring Curl
4
-
7
Romanian Deadlift (Barbell)
4
-
8
Hip Abductor (Machine)
4
-
9
Hip Adductor (Machine)
4
-
10
Standing Calf Raise
4
-
11
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Squat (Barbell)
4
-
3
Sissy Squat
4
-
4
Hack Squat
4
-
5
Hip Thrust (Barbell)
4
-
6
Seated Hamstring Curl
4
-
7
Romanian Deadlift (Barbell)
4
-
8
Hip Abductor (Machine)
4
-
9
Hip Adductor (Machine)
4
-
10
Standing Calf Raise
4
-
11
Seated Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Overhead Tricep Extension (Cable)
4
-
3
Tricep Rope Push Down (Cable)
4
-
4
Tricep Kickback
4
-
5
Bench Press (Close Grip)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Preacher Curl (Barbell)
4
-
8
Peak Curl
4
-
9
Cable Rope Hammer Curl
4
-
10
Wrist Rope Stick winding
2
-
11
Wrist Curl (Cable)
4
-
12
Reverse Wrist Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Overhead Tricep Extension (Cable)
4
-
3
Tricep Rope Push Down (Cable)
4
-
4
Tricep Kickback
4
-
5
Bench Press (Close Grip)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Preacher Curl (Barbell)
4
-
8
Peak Curl
4
-
9
Cable Rope Hammer Curl
4
-
10
Wrist Rope Stick winding
2
-
11
Wrist Curl (Cable)
4
-
12
Reverse Wrist Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Overhead Tricep Extension (Cable)
4
-
3
Tricep Rope Push Down (Cable)
4
-
4
Tricep Kickback
4
-
5
Bench Press (Close Grip)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Preacher Curl (Barbell)
4
-
8
Peak Curl
4
-
9
Cable Rope Hammer Curl
4
-
10
Wrist Rope Stick winding
2
-
11
Wrist Curl (Cable)
4
-
12
Reverse Wrist Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Overhead Tricep Extension (Cable)
4
-
3
Tricep Rope Push Down (Cable)
4
-
4
Tricep Kickback
4
-
5
Bench Press (Close Grip)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Preacher Curl (Barbell)
4
-
8
Peak Curl
4
-
9
Cable Rope Hammer Curl
4
-
10
Wrist Rope Stick winding
2
-
11
Wrist Curl (Cable)
4
-
12
Reverse Wrist Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Overhead Tricep Extension (Cable)
4
-
3
Tricep Rope Push Down (Cable)
4
-
4
Tricep Kickback
4
-
5
Bench Press (Close Grip)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Preacher Curl (Barbell)
4
-
8
Peak Curl
4
-
9
Cable Rope Hammer Curl
4
-
10
Wrist Rope Stick winding
2
-
11
Wrist Curl (Cable)
4
-
12
Reverse Wrist Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Overhead Tricep Extension (Cable)
4
-
3
Tricep Rope Push Down (Cable)
4
-
4
Tricep Kickback
4
-
5
Bench Press (Close Grip)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Preacher Curl (Barbell)
4
-
8
Peak Curl
4
-
9
Cable Rope Hammer Curl
4
-
10
Wrist Rope Stick winding
2
-
11
Wrist Curl (Cable)
4
-
12
Reverse Wrist Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Overhead Tricep Extension (Cable)
4
-
3
Tricep Rope Push Down (Cable)
4
-
4
Tricep Kickback
4
-
5
Bench Press (Close Grip)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Preacher Curl (Barbell)
4
-
8
Peak Curl
4
-
9
Cable Rope Hammer Curl
4
-
10
Wrist Rope Stick winding
2
-
11
Wrist Curl (Cable)
4
-
12
Reverse Wrist Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Overhead Tricep Extension (Cable)
4
-
3
Tricep Rope Push Down (Cable)
4
-
4
Tricep Kickback
4
-
5
Bench Press (Close Grip)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Preacher Curl (Barbell)
4
-
8
Peak Curl
4
-
9
Cable Rope Hammer Curl
4
-
10
Wrist Rope Stick winding
2
-
11
Wrist Curl (Cable)
4
-
12
Reverse Wrist Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Overhead Tricep Extension (Cable)
4
-
3
Tricep Rope Push Down (Cable)
4
-
4
Tricep Kickback
4
-
5
Bench Press (Close Grip)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Preacher Curl (Barbell)
4
-
8
Peak Curl
4
-
9
Cable Rope Hammer Curl
4
-
10
Wrist Rope Stick winding
2
-
11
Wrist Curl (Cable)
4
-
12
Reverse Wrist Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Overhead Tricep Extension (Cable)
4
-
3
Tricep Rope Push Down (Cable)
4
-
4
Tricep Kickback
4
-
5
Bench Press (Close Grip)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Preacher Curl (Barbell)
4
-
8
Peak Curl
4
-
9
Cable Rope Hammer Curl
4
-
10
Wrist Rope Stick winding
2
-
11
Wrist Curl (Cable)
4
-
12
Reverse Wrist Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Overhead Tricep Extension (Cable)
4
-
3
Tricep Rope Push Down (Cable)
4
-
4
Tricep Kickback
4
-
5
Bench Press (Close Grip)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Preacher Curl (Barbell)
4
-
8
Peak Curl
4
-
9
Cable Rope Hammer Curl
4
-
10
Wrist Rope Stick winding
2
-
11
Wrist Curl (Cable)
4
-
12
Reverse Wrist Curl (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Overhead Tricep Extension (Cable)
4
-
3
Tricep Rope Push Down (Cable)
4
-
4
Tricep Kickback
4
-
5
Bench Press (Close Grip)
4
-
6
Incline Curl (Dumbbell)
4
-
7
Preacher Curl (Barbell)
4
-
8
Peak Curl
4
-
9
Cable Rope Hammer Curl
4
-
10
Wrist Rope Stick winding
2
-
11
Wrist Curl (Cable)
4
-
12
Reverse Wrist Curl (Cable)
4
-
Week 1
1 / 12 Weeks
Day 1
1
Shoulder Press (Plate Loaded)4 Sets
-
2
Seated Shoulder Press Behind The Neck 4 Sets
-
3
Front Raise4 Sets
-
4
Lateral Raise (Dumbbell)4 Sets
-
5
Bent Over DB Raise4 Sets
-
6
Low Pulley Lateral Raise4 Sets
-
7
Shrugs4 Sets
-
Day 2
1
Lat Pulldown4 Sets
-
2
Pullover (Dumbbell)4 Sets
-
3
Upright Row (Barbell)4 Sets
-
4
Single Arm Row (Dumbbell)4 Sets
-
5
Seated Wide-Grip Row (Cable)4 Sets
-
6
Face Pull4 Sets
-
7
Lat Pulldown (Close Grip)4 Sets
-
8
Rear Delt Fly (Cable)4 Sets
-
9
Hyperextension3 Sets
-
10
Deadlift (Barbell)2 Sets
-
Day 3
1
Incline Bench Press (Barbell)4 Sets
-
2
Decline Bench Press (Dumbbell)4 Sets
-
3
Bench Press (Dumbbell)4 Sets
-
4
Chest Fly (Cable)4 Sets
-
5
Cable Crossover4 Sets
-
6
Pec Deck (Machine)4 Sets
-
Day 4
1
Leg Extension4 Sets
-
2
Squat (Barbell)4 Sets
-
3
Sissy Squat4 Sets
-
4
Hack Squat4 Sets
-
5
Hip Thrust (Barbell)4 Sets
-
6
Seated Hamstring Curl4 Sets
-
7
Romanian Deadlift (Barbell)4 Sets
-
8
Hip Abductor (Machine)4 Sets
-
9
Hip Adductor (Machine)4 Sets
-
10
Standing Calf Raise4 Sets
-
11
Seated Calf Raise4 Sets
-
Day 5
1
Tricep Pushdown (Cable)4 Sets
-
2
Overhead Tricep Extension (Cable)4 Sets
-
3
Tricep Rope Push Down (Cable)4 Sets
-
4
Tricep Kickback4 Sets
-
5
Bench Press (Close Grip)4 Sets
-
6
Incline Curl (Dumbbell)4 Sets
-
7
Preacher Curl (Barbell)4 Sets
-
8
Peak Curl4 Sets
-
9
Cable Rope Hammer Curl4 Sets
-
10
Wrist Rope Stick winding2 Sets
-
11
Wrist Curl (Cable)4 Sets
-
12
Reverse Wrist Curl (Cable)4 Sets
-