logo
BoostcampPNG

Old School

by Dan M.
1 athletes joined

Program Description

Hypertrophy, Mass Gain, High Volume

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 13, 2024 09:03
  • Last Edited
    Jun 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!
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
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 Raise
4 Sets
-
4
Lateral Raise (Dumbbell)
4 Sets
-
5
Bent Over DB Raise
4 Sets
-
6
Low Pulley Lateral Raise
4 Sets
-
7
Shrugs
4 Sets
-
Day 2
1
Lat Pulldown
4 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 Pull
4 Sets
-
7
Lat Pulldown (Close Grip)
4 Sets
-
8
Rear Delt Fly (Cable)
4 Sets
-
9
Hyperextension
3 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 Crossover
4 Sets
-
6
Pec Deck (Machine)
4 Sets
-
Day 4
1
Leg Extension
4 Sets
-
2
Squat (Barbell)
4 Sets
-
3
Sissy Squat
4 Sets
-
4
Hack Squat
4 Sets
-
5
Hip Thrust (Barbell)
4 Sets
-
6
Seated Hamstring Curl
4 Sets
-
7
Romanian Deadlift (Barbell)
4 Sets
-
8
Hip Abductor (Machine)
4 Sets
-
9
Hip Adductor (Machine)
4 Sets
-
10
Standing Calf Raise
4 Sets
-
11
Seated Calf Raise
4 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 Kickback
4 Sets
-
5
Bench Press (Close Grip)
4 Sets
-
6
Incline Curl (Dumbbell)
4 Sets
-
7
Preacher Curl (Barbell)
4 Sets
-
8
Peak Curl
4 Sets
-
9
Cable Rope Hammer Curl
4 Sets
-
10
Wrist Rope Stick winding
2 Sets
-
11
Wrist Curl (Cable)
4 Sets
-
12
Reverse Wrist Curl (Cable)
4 Sets
-