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hypertrophy and strength

by sam P.
1 athletes joined
5.0
(1 rating)

Program Description

to grow the muscles as much as possible while still being strong

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    Aug 08, 2024 03:01
  • Last Edited
    Jun 18, 2025 08:09

Summary

Unlock your potential with this comprehensive 12-week Hypertrophy and Strength program, designed for dedicated lifters ready to push their limits. Committing to five days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups with precision. Expect to build muscle and enhance strength through meticulously crafted workouts featuring machines, dumbbells, and barbells. This program not only emphasizes progressive overload but also ensures proper form and technique, setting you up for long-term success in your fitness journey. Get ready to transform your physique and elevate your performance!
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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
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Machine)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
-
2
Tricep Pushdown (Cable)
2
8 reps
-
3
Bayesian Curl
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Hammer Curl
2
-
6
JM Press (Smith Machine)
2
-
7
Seated Shoulder Press (Dumbbell)
3
5 reps
-
8
Lateral Raise (Machine)
2
10 reps
-
9
Rear Delt Fly (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Leg Extension
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Dip (Weighted)
1
1
9 reps
10 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
5 reps
-
5
High Row
2
8 reps
-
6
T-Bar Row
2
8 reps
-
7
Chest Supported Row (Machine)
2
8 reps
-
8
Pullover (Machine)
2
10 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Hack Squat
3 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
-
3
Leg Extension
2 Sets
10 Reps
-
4
Hamstring Curl
2 Sets
10 Reps
-
5
Standing Calf Raise
2 Sets
12 Reps
-
6
Seated Calf Raise
2 Sets
8 Reps
-
Day 5
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
3
Dip (Weighted)
1 Set
1 Set
9 Reps
10 Reps
-
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
-
5
High Row
2 Sets
8 Reps
-
6
T-Bar Row
2 Sets
8 Reps
-
7
Chest Supported Row (Machine)
2 Sets
8 Reps
-
8
Pullover (Machine)
2 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
3
Dip (Weighted)
1 Set
1 Set
9 Reps
10 Reps
-
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
-
5
High Row
2 Sets
8 Reps
-
6
T-Bar Row
2 Sets
8 Reps
-
7
Chest Supported Row (Machine)
2 Sets
8 Reps
-
8
Pullover (Machine)
2 Sets
10 Reps
-
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
-
3
Bayesian Curl
2 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
5
Hammer Curl
2 Sets
-
6
JM Press (Smith Machine)
2 Sets
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
-
8
Lateral Raise (Machine)
2 Sets
-
9
Rear Delt Fly (Machine)
2 Sets
-
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
-
3
Bayesian Curl
2 Sets
10 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
5
Hammer Curl
2 Sets
-
6
JM Press (Smith Machine)
2 Sets
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
-
8
Lateral Raise (Machine)
2 Sets
10 Reps
-
9
Rear Delt Fly (Machine)
2 Sets
10 Reps
-