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NH Kratos

by Frank C.
3 athletes joined

Program Description

The Kratos program created by NH, adapted to the app by me

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 15, 2025 04:36
  • Last Edited
    May 21, 2025 07:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Rear Delt Row
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Rear Delt Row
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Rear Delt Row
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Rear Delt Row
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Rear Delt Row
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Rear Delt Row
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Rear Delt Row
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Rear Delt Row
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Rear Delt Row
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Rear Delt Row
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Rear Delt Row
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Tricep Extension (Cable)
3
10-15 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Rear Delt Row
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
10-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Farmer's Walk (Weighted)
3
1 reps
-
2B
Russian Twist
1
12-15 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
8-12 reps
-
3C
Power Shrug
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
10-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Farmer's Walk (Weighted)
3
1 reps
-
2B
Russian Twist
1
12-15 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
8-12 reps
-
3C
Power Shrug
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
10-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Farmer's Walk (Weighted)
3
1 reps
-
2B
Russian Twist
1
12-15 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
8-12 reps
-
3C
Power Shrug
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
10-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Farmer's Walk (Weighted)
3
1 reps
-
2B
Russian Twist
1
12-15 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
8-12 reps
-
3C
Power Shrug
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
10-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Farmer's Walk (Weighted)
3
1 reps
-
2B
Russian Twist
1
12-15 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
8-12 reps
-
3C
Power Shrug
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
10-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Farmer's Walk (Weighted)
3
1 reps
-
2B
Russian Twist
1
12-15 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
8-12 reps
-
3C
Power Shrug
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
10-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Farmer's Walk (Weighted)
3
1 reps
-
2B
Russian Twist
1
12-15 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
8-12 reps
-
3C
Power Shrug
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
10-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Farmer's Walk (Weighted)
3
1 reps
-
2B
Russian Twist
1
12-15 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
8-12 reps
-
3C
Power Shrug
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
10-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Farmer's Walk (Weighted)
3
1 reps
-
2B
Russian Twist
1
12-15 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
8-12 reps
-
3C
Power Shrug
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
10-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Farmer's Walk (Weighted)
3
1 reps
-
2B
Russian Twist
1
12-15 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
8-12 reps
-
3C
Power Shrug
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
10-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Farmer's Walk (Weighted)
3
1 reps
-
2B
Russian Twist
1
12-15 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
8-12 reps
-
3C
Power Shrug
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
10-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Farmer's Walk (Weighted)
3
1 reps
-
2B
Russian Twist
1
12-15 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Incline Curl (Dumbbell)
4
8-12 reps
-
3C
Power Shrug
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
12-15 reps
-
1B
Seated Row (Machine)
4
10-15 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Neck Extension
3
10-15 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Bicep Curl (Cable)
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
12-15 reps
-
1B
Seated Row (Machine)
4
10-15 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Neck Extension
3
10-15 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Bicep Curl (Cable)
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
12-15 reps
-
1B
Seated Row (Machine)
4
10-15 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Neck Extension
3
10-15 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Bicep Curl (Cable)
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
12-15 reps
-
1B
Seated Row (Machine)
4
10-15 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Neck Extension
3
10-15 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Bicep Curl (Cable)
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
12-15 reps
-
1B
Seated Row (Machine)
4
10-15 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Neck Extension
3
10-15 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Bicep Curl (Cable)
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
12-15 reps
-
1B
Seated Row (Machine)
4
10-15 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Neck Extension
3
10-15 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Bicep Curl (Cable)
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
12-15 reps
-
1B
Seated Row (Machine)
4
10-15 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Neck Extension
3
10-15 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Bicep Curl (Cable)
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
12-15 reps
-
1B
Seated Row (Machine)
4
10-15 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Neck Extension
3
10-15 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Bicep Curl (Cable)
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
12-15 reps
-
1B
Seated Row (Machine)
4
10-15 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Neck Extension
3
10-15 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Bicep Curl (Cable)
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
12-15 reps
-
1B
Seated Row (Machine)
4
10-15 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Neck Extension
3
10-15 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Bicep Curl (Cable)
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
12-15 reps
-
1B
Seated Row (Machine)
4
10-15 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Neck Extension
3
10-15 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Bicep Curl (Cable)
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
12-15 reps
-
1B
Seated Row (Machine)
4
10-15 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Neck Extension
3
10-15 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Bicep Curl (Cable)
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
6-8 reps
-
1B
Power Snatch
4
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
12-15 reps
-
3A
Hip Thrust (Machine)
4
8-12 reps
-
3B
Power Shrug
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
6-8 reps
-
1B
Power Snatch
4
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
12-15 reps
-
3A
Hip Thrust (Machine)
4
8-12 reps
-
3B
Power Shrug
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
6-8 reps
-
1B
Power Snatch
4
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
12-15 reps
-
3A
Hip Thrust (Machine)
4
8-12 reps
-
3B
Power Shrug
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
6-8 reps
-
1B
Power Snatch
4
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
12-15 reps
-
3A
Hip Thrust (Machine)
4
8-12 reps
-
3B
Power Shrug
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
6-8 reps
-
1B
Power Snatch
4
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
12-15 reps
-
3A
Hip Thrust (Machine)
4
8-12 reps
-
3B
Power Shrug
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
6-8 reps
-
1B
Power Snatch
4
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
12-15 reps
-
3A
Hip Thrust (Machine)
4
8-12 reps
-
3B
Power Shrug
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
6-8 reps
-
1B
Power Snatch
4
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
12-15 reps
-
3A
Hip Thrust (Machine)
4
8-12 reps
-
3B
Power Shrug
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
6-8 reps
-
1B
Power Snatch
4
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
12-15 reps
-
3A
Hip Thrust (Machine)
4
8-12 reps
-
3B
Power Shrug
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
6-8 reps
-
1B
Power Snatch
4
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
12-15 reps
-
3A
Hip Thrust (Machine)
4
8-12 reps
-
3B
Power Shrug
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
6-8 reps
-
1B
Power Snatch
4
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
12-15 reps
-
3A
Hip Thrust (Machine)
4
8-12 reps
-
3B
Power Shrug
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
6-8 reps
-
1B
Power Snatch
4
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
12-15 reps
-
3A
Hip Thrust (Machine)
4
8-12 reps
-
3B
Power Shrug
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
6-8 reps
-
1B
Power Snatch
4
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
12-15 reps
-
3A
Hip Thrust (Machine)
4
8-12 reps
-
3B
Power Shrug
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lateral Raise (Cable)
4
12-15 reps
-
2A
Preacher Curl (Barbell)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Hammer Curl
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
3C
Wrist Curls
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lateral Raise (Cable)
4
12-15 reps
-
2A
Preacher Curl (Barbell)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Hammer Curl
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
3C
Wrist Curls
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lateral Raise (Cable)
4
12-15 reps
-
2A
Preacher Curl (Barbell)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Hammer Curl
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
3C
Wrist Curls
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lateral Raise (Cable)
4
12-15 reps
-
2A
Preacher Curl (Barbell)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Hammer Curl
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
3C
Wrist Curls
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lateral Raise (Cable)
4
12-15 reps
-
2A
Preacher Curl (Barbell)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Hammer Curl
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
3C
Wrist Curls
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lateral Raise (Cable)
4
12-15 reps
-
2A
Preacher Curl (Barbell)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Hammer Curl
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
3C
Wrist Curls
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lateral Raise (Cable)
4
12-15 reps
-
2A
Preacher Curl (Barbell)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Hammer Curl
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
3C
Wrist Curls
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lateral Raise (Cable)
4
12-15 reps
-
2A
Preacher Curl (Barbell)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Hammer Curl
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
3C
Wrist Curls
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lateral Raise (Cable)
4
12-15 reps
-
2A
Preacher Curl (Barbell)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Hammer Curl
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
3C
Wrist Curls
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lateral Raise (Cable)
4
12-15 reps
-
2A
Preacher Curl (Barbell)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Hammer Curl
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
3C
Wrist Curls
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lateral Raise (Cable)
4
12-15 reps
-
2A
Preacher Curl (Barbell)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Hammer Curl
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
3C
Wrist Curls
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Lateral Raise (Cable)
4
12-15 reps
-
2A
Preacher Curl (Barbell)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Hammer Curl
4
10-12 reps
-
3B
Tricep Pushdown (Cable)
4
12-15 reps
-
3C
Wrist Curls
4
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1A
Barbell Row
4 Sets
10-12 Reps
-
1B
Standing Calf Raise
4 Sets
15-20 Reps
-
2A
Farmer's Walk (Weighted)
3 Sets
1 Reps
-
2B
Russian Twist
1 Set
12-15 Reps
-
3A
Leg Press
4 Sets
10-15 Reps
-
3B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
-
3C
Power Shrug
4 Sets
8-12 Reps
-
Day 1
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
-
1B
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
-
2A
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
2B
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3A
Pullover (Dumbbell)
4 Sets
8-12 Reps
-
3B
Neck Curl
4 Sets
10-15 Reps
-
3C
Rear Delt Row
4 Sets
8-12 Reps
-
Day 3
1A
Overhead Press (Barbell)
4 Sets
12-15 Reps
-
1B
Seated Row (Machine)
4 Sets
10-15 Reps
-
2A
Chin-Up (Weighted)
3 Sets
4-8 Reps
-
2B
Neck Extension
3 Sets
10-15 Reps
-
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
-
3B
Bicep Curl (Cable)
4 Sets
12-15 Reps
-
3C
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
-
Day 4
1A
Squat (Paused)
4 Sets
6-8 Reps
-
1B
Power Snatch
4 Sets
10-15 Reps
-
2A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2B
Decline Sit Up (Weighted)
3 Sets
12-15 Reps
-
3A
Hip Thrust (Machine)
4 Sets
8-12 Reps
-
3B
Power Shrug
4 Sets
8-10 Reps
-
Day 5
1A
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
-
1B
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
2A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
-
2B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3A
Hammer Curl
4 Sets
10-12 Reps
-
3B
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
-
3C
Wrist Curls
4 Sets
10-15 Reps
-