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BoostcampPNG

Bo iwldan

by Amine
5.0
(1 rating)

Program Description

To build muscle and increase strength efficiently. • To develop a strong, muscular, and balanced physique. • To improve performance in compound and isolation lifts. • To gain size while getting stronger week by week. • To maximize hypertrophy and strength progression.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 14, 2026 05:09
  • Last Edited
    Jan 17, 2026 06:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Upper Back
10.5%
Chest
10.2%
Front Delts
8.9%
Abs
8.9%
Glutes
7.8%
Biceps
7.5%
Hamstrings
7.5%
Lats
6.4%
Quadriceps
6.4%
Lower Back
4.3%
Rear Delts
3.5%
Forearms
2.9%
Middle Delts
2.2%
Adductors
1.1%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown
2
-
3
Seated Row (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown
2
-
3
Seated Row (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown
2
-
3
Seated Row (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown
2
-
3
Seated Row (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown
2
-
3
Seated Row (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown
2
-
3
Seated Row (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown
2
-
3
Seated Row (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown
2
-
3
Seated Row (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown
2
-
3
Seated Row (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown
2
-
3
Seated Row (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown
2
-
3
Seated Row (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Bicep Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Lat Pulldown
2
-
3
Seated Row (Machine)
2
-
4
Shrug (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Bicep Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Tricep Pushdown (Cable)
3
-
5
Chest Fly (Machine)
2
-
6
JM Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Chest Fly (Machine)
2
-
5
JM Press
3
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hack Squat
2
-
4
Hanging Leg Raise
3
-
5
Decline Sit Up (Weighted)
2
-
6
Back Extension
3
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hack Squat
2
-
4
Hanging Leg Raise
3
-
5
Decline Sit Up (Weighted)
2
-
6
Back Extension
3
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hack Squat
2
-
4
Hanging Leg Raise
3
-
5
Decline Sit Up (Weighted)
2
-
6
Back Extension
3
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hack Squat
2
-
4
Hanging Leg Raise
3
-
5
Decline Sit Up (Weighted)
2
-
6
Back Extension
3
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hack Squat
2
-
4
Hanging Leg Raise
3
-
5
Decline Sit Up (Weighted)
2
-
6
Back Extension
3
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hack Squat
2
-
4
Hanging Leg Raise
3
-
5
Decline Sit Up (Weighted)
2
-
6
Back Extension
3
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hack Squat
2
-
4
Hanging Leg Raise
3
-
5
Decline Sit Up (Weighted)
2
-
6
Back Extension
3
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hack Squat
2
-
4
Hanging Leg Raise
3
-
5
Decline Sit Up (Weighted)
2
-
6
Back Extension
3
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hack Squat
2
-
4
Hanging Leg Raise
3
-
5
Decline Sit Up (Weighted)
2
-
6
Back Extension
3
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hack Squat
2
-
4
Hanging Leg Raise
3
-
5
Decline Sit Up (Weighted)
2
-
6
Back Extension
3
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hack Squat
2
-
4
Hanging Leg Raise
3
-
5
Decline Sit Up (Weighted)
2
-
6
Back Extension
3
-
7
Ab Wheel
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Hack Squat
2
-
4
Hanging Leg Raise
3
-
5
Decline Sit Up (Weighted)
2
-
6
Back Extension
3
-
7
Ab Wheel
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seated Row (Machine)
2
-
3
Barbell Row
2
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Barbell)
2
-
6
Reverse Curl (Barbell)
2
-
7
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seated Row (Machine)
2
-
3
Barbell Row
2
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Barbell)
2
-
6
Reverse Curl (Barbell)
2
-
7
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seated Row (Machine)
2
-
3
Barbell Row
2
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Barbell)
2
-
6
Reverse Curl (Barbell)
2
-
7
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seated Row (Machine)
2
-
3
Barbell Row
2
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Barbell)
2
-
6
Reverse Curl (Barbell)
2
-
7
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seated Row (Machine)
2
-
3
Barbell Row
2
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Barbell)
2
-
6
Reverse Curl (Barbell)
2
-
7
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seated Row (Machine)
2
-
3
Barbell Row
2
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Barbell)
2
-
6
Reverse Curl (Barbell)
2
-
7
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seated Row (Machine)
2
-
3
Barbell Row
2
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Barbell)
2
-
6
Reverse Curl (Barbell)
2
-
7
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seated Row (Machine)
2
-
3
Barbell Row
2
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Barbell)
2
-
6
Reverse Curl (Barbell)
2
-
7
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seated Row (Machine)
2
-
3
Barbell Row
2
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Barbell)
2
-
6
Reverse Curl (Barbell)
2
-
7
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seated Row (Machine)
2
-
3
Barbell Row
2
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Barbell)
2
-
6
Reverse Curl (Barbell)
2
-
7
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seated Row (Machine)
2
-
3
Barbell Row
2
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Barbell)
2
-
6
Reverse Curl (Barbell)
2
-
7
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Seated Row (Machine)
2
-
3
Barbell Row
2
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Barbell)
2
-
6
Reverse Curl (Barbell)
2
-
7
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Overhead Press (Machine)
3
-
5
Chest Fly (Machine)
2
-
6
Tricep Pushdown (Cable)
1
-
7
Lateral Raise (Cable)
3
-
8
JM Press (Smith Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Chest Fly (Machine)
2
-
6
Tricep Pushdown (Cable)
1
-
7
JM Press (Smith Machine)
1
-
8
Overhead Press (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Chest Fly (Machine)
2
-
6
Tricep Pushdown (Cable)
1
-
7
JM Press (Smith Machine)
1
-
8
Overhead Press (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Chest Fly (Machine)
2
-
6
Tricep Pushdown (Cable)
1
-
7
JM Press (Smith Machine)
1
-
8
Overhead Press (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Chest Fly (Machine)
2
-
6
Tricep Pushdown (Cable)
1
-
7
JM Press (Smith Machine)
1
-
8
Overhead Press (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Chest Fly (Machine)
2
-
6
Tricep Pushdown (Cable)
1
-
7
JM Press (Smith Machine)
1
-
8
Overhead Press (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Chest Fly (Machine)
2
-
6
Tricep Pushdown (Cable)
1
-
7
JM Press (Smith Machine)
1
-
8
Overhead Press (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Chest Fly (Machine)
2
-
6
Tricep Pushdown (Cable)
1
-
7
JM Press (Smith Machine)
1
-
8
Overhead Press (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Chest Fly (Machine)
2
-
6
Tricep Pushdown (Cable)
1
-
7
JM Press (Smith Machine)
1
-
8
Overhead Press (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Chest Fly (Machine)
2
-
6
Tricep Pushdown (Cable)
1
-
7
JM Press (Smith Machine)
1
-
8
Overhead Press (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Chest Fly (Machine)
2
-
6
Tricep Pushdown (Cable)
1
-
7
JM Press (Smith Machine)
1
-
8
Overhead Press (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Bench Press (Smith Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Chest Fly (Machine)
2
-
6
Tricep Pushdown (Cable)
1
-
7
JM Press (Smith Machine)
1
-
8
Overhead Press (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Leg Curl
2
-
5
Back Extension
2
-
6
Hanging Leg Raise
2
-
7
Decline Sit Up (Weighted)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Curl
2
-
4
Back Extension
2
-
5
Leg Press
2
-
6
Hanging Leg Raise
2
-
7
Decline Sit Up (Weighted)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Curl
2
-
4
Back Extension
2
-
5
Leg Press
2
-
6
Hanging Leg Raise
2
-
7
Decline Sit Up (Weighted)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Curl
2
-
4
Back Extension
2
-
5
Leg Press
2
-
6
Hanging Leg Raise
2
-
7
Decline Sit Up (Weighted)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Curl
2
-
4
Back Extension
2
-
5
Leg Press
2
-
6
Hanging Leg Raise
2
-
7
Decline Sit Up (Weighted)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Curl
2
-
4
Back Extension
2
-
5
Leg Press
2
-
6
Hanging Leg Raise
2
-
7
Decline Sit Up (Weighted)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Curl
2
-
4
Back Extension
2
-
5
Leg Press
2
-
6
Hanging Leg Raise
2
-
7
Decline Sit Up (Weighted)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Curl
2
-
4
Back Extension
2
-
5
Leg Press
2
-
6
Hanging Leg Raise
2
-
7
Decline Sit Up (Weighted)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Curl
2
-
4
Back Extension
2
-
5
Leg Press
2
-
6
Hanging Leg Raise
2
-
7
Decline Sit Up (Weighted)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Curl
2
-
4
Back Extension
2
-
5
Leg Press
2
-
6
Hanging Leg Raise
2
-
7
Decline Sit Up (Weighted)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Curl
2
-
4
Back Extension
2
-
5
Leg Press
2
-
6
Hanging Leg Raise
2
-
7
Decline Sit Up (Weighted)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Curl
2
-
4
Back Extension
2
-
5
Leg Press
2
-
6
Hanging Leg Raise
2
-
7
Decline Sit Up (Weighted)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Wide Grip Pull-Up
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
Seated Row (Machine)
2 Sets
-
4
Shrug (Dumbbell)
2 Sets
-
5
Rear Delt Fly (Machine)
2 Sets
-
6
Hammer Curl (Dumbbell)
2 Sets
-
7
Bicep Curl (EZ Bar)
3 Sets
-
Day 2
1
Push Up (Weighted)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Bench Press (Smith Machine)
2 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Chest Fly (Machine)
2 Sets
-
6
JM Press
3 Sets
-
Day 3
1
Squat (Barbell)
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Hack Squat
2 Sets
-
4
Hanging Leg Raise
3 Sets
-
5
Decline Sit Up (Weighted)
2 Sets
-
6
Back Extension
3 Sets
-
7
Ab Wheel
2 Sets
-
Day 4
1
Pull-Up (Weighted)
2 Sets
-
2
Seated Row (Machine)
2 Sets
-
3
Barbell Row
2 Sets
-
4
Rear Delt Fly (Machine)
3 Sets
-
5
Bicep Curl (Barbell)
2 Sets
-
6
Reverse Curl (Barbell)
2 Sets
-
7
Shrug (Dumbbell)
3 Sets
-
Day 6
1
Squat (Barbell)
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Leg Press
2 Sets
-
4
Leg Curl
2 Sets
-
5
Back Extension
2 Sets
-
6
Hanging Leg Raise
2 Sets
-
7
Decline Sit Up (Weighted)
2 Sets
-
Day 5
1
Dip (Bodyweight)
2 Sets
-
2
Incline Bench Press (Dumbbell)
2 Sets
-
3
Bench Press (Smith Machine)
2 Sets
-
4
Overhead Press (Machine)
3 Sets
-
5
Chest Fly (Machine)
2 Sets
-
6
Tricep Pushdown (Cable)
1 Set
-
7
Lateral Raise (Cable)
3 Sets
-
8
JM Press (Smith Machine)
1 Set
-