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Strength

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Program Description

Strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 09, 2024 10:34
  • Last Edited
    Jun 18, 2025 10:47

Summary

Unleash your potential with the Strength program, a comprehensive 12-week journey designed for dedicated lifters. Committing to six days a week, you'll engage in a balanced mix of compound and isolation exercises, focusing on building muscle and enhancing overall strength. Each workout targets major muscle groups, ensuring you develop a well-rounded physique while pushing your limits. With a structured approach that includes detailed sets and rep ranges, this program will guide you towards achieving your fitness goals with confidence and consistency. Get ready to transform your strength and redefine your limits!
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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
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Hack Squat
2
10-15 reps
-
4
Leg Extension
2
12-15 reps
-
5
Hamstring Curl
2
10-15 reps
-
6
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Larsen Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
80%
85%
90%
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Hack Squat
2
10-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Hamstring Curl
2
10-15 reps
-
7
Standing Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1
1
5-7 reps
6-8 reps
-
-
3
Lateral Raise (Cable)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-8 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
6
Dip (Weighted)
1
1
1
6-8 reps
4-6 reps
10-12 reps
-
-
-
7
Cable Overhead Extension
2
6-8 reps
-
8
Tricep Pushdown (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
5 reps
3 reps
75%
85%
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Rear Delt Fly (Cable)
3
8-10 reps
-
4
Pullover (Machine)
2
6-8 reps
-
5
Seated Row (Machine)
2
6-8 reps
-
6
Single Arm Iso Row
2
6-8 reps
-
7
Wide Grip Pull-Up
2
6-8 reps
-
8
Incline Curl (Dumbbell)
2
6-8 reps
-
9
Bicep Curl (Cable)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
12 reps
10 reps
-
-
2
Hammer Curl
2
6-8 reps
-
3
Shrug (Trap Bar)
3
15 reps
-
4
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
8-8 reps
-
-
3
Reverse Pec Deck
3
8-10 reps
-
4
Behind Back Bicep Cable Curl
2
6-8 reps
-
5
Preacher Curl (EZ Bar)
2
6-8 reps
-
6
JM Press (Smith Machine)
2
6-8 reps
-
7
Tricep Pushdown (Cable)
2
8-10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
80%
90%
65%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-7 Reps
6-8 Reps
-
-
3
Lateral Raise (Cable)
3 Sets
6-8 Reps
-
4
Incline Chest Press (Machine)
3 Sets
6-8 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
-
6
Dip (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
10-12 Reps
-
-
-
7
Cable Overhead Extension
2 Sets
6-8 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
75%
85%
2
Bent Over Row (Barbell)
2 Sets
6-8 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
8-10 Reps
-
4
Pullover (Machine)
2 Sets
6-8 Reps
-
5
Seated Row (Machine)
2 Sets
6-8 Reps
-
6
Single Arm Iso Row
2 Sets
6-8 Reps
-
7
Wide Grip Pull-Up
2 Sets
6-8 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
-
9
Bicep Curl (Cable)
2 Sets
6-8 Reps
-
Day 6
1
Bench Press (Close Grip)
3 Sets
5 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-8 Reps
-
-
3
Reverse Pec Deck
3 Sets
8-10 Reps
-
4
Behind Back Bicep Cable Curl
2 Sets
6-8 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
6
JM Press (Smith Machine)
2 Sets
6-8 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
Day 4
1
Wrist Curls
1 Set
1 Set
12 Reps
10 Reps
-
-
2
Hammer Curl
2 Sets
6-8 Reps
-
3
Shrug (Trap Bar)
3 Sets
15 Reps
-
4
Abs Crunch (Machine)
3 Sets
10 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
1 Reps
-
2
Bench Press (Barbell)
3 Sets
1 Reps
-
3
Deadlift (Barbell)
3 Sets
1 Reps
-
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
3 Reps
2 Reps
80%
90%
95%
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
3
Hack Squat
2 Sets
10-15 Reps
-
4
Leg Extension
2 Sets
12-15 Reps
-
5
Hamstring Curl
2 Sets
10-15 Reps
-
6
Standing Calf Raise
2 Sets
10-15 Reps
-