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 EditedAug 13, 2024 11:46
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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