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BoostcampPNG

OGRojee

by Roh Nawalrai

Program Description

Improve bench maintain other lifts

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 11, 2024 10:33
  • Last Edited
    Aug 13, 2024 07:29
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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
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
7-10 reps
2
Bench Press (Close Grip)
4
7-10 reps
3
Lateral Raise (Cable)
4
10-12 reps
4
Dip (Weighted)
4
12-15 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
7-10 reps
2
Bench Press (Close Grip)
4
3
Lateral Raise (Cable)
4
10-12 reps
4
Dip (Weighted)
4
12-15 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
7-10 reps
2
Bench Press (Close Grip)
4
3
Lateral Raise (Cable)
4
10-12 reps
4
Dip (Weighted)
4
12-15 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
7-10 reps
2
Bench Press (Close Grip)
4
3
Lateral Raise (Cable)
4
10-12 reps
4
Dip (Weighted)
4
12-15 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
7-10 reps
2
Bench Press (Close Grip)
4
3
Lateral Raise (Cable)
4
10-12 reps
4
Dip (Weighted)
4
12-15 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
7-10 reps
2
Bench Press (Close Grip)
4
3
Lateral Raise (Cable)
4
10-12 reps
4
Dip (Weighted)
4
12-15 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
7-10 reps
2
Bench Press (Close Grip)
4
3
Lateral Raise (Cable)
4
10-12 reps
4
Dip (Weighted)
4
12-15 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
7-10 reps
2
Bench Press (Close Grip)
4
3
Lateral Raise (Cable)
4
10-12 reps
4
Dip (Weighted)
4
12-15 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
7-10 reps
2
Bench Press (Close Grip)
4
3
Lateral Raise (Cable)
4
10-12 reps
4
Dip (Weighted)
4
12-15 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
7-10 reps
2
Bench Press (Close Grip)
4
3
Lateral Raise (Cable)
4
10-12 reps
4
Dip (Weighted)
4
12-15 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
7-10 reps
2
Bench Press (Close Grip)
4
3
Lateral Raise (Cable)
4
10-12 reps
4
Dip (Weighted)
4
12-15 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
7-10 reps
2
Bench Press (Close Grip)
4
3
Lateral Raise (Cable)
4
10-12 reps
4
Dip (Weighted)
4
12-15 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
3
Single Arm Row (Cable)
4
10-12 reps
4
Standing Calf Raise
4
12-15 reps
5
Face Pull
4
12-15 reps
6
Hammer Curl
4
8-12 reps
7
Bicep Curl (Cable)
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
3
Single Arm Row (Cable)
4
10-12 reps
4
Standing Calf Raise
4
12-15 reps
5
Face Pull
4
12-15 reps
6
Hammer Curl
4
8-12 reps
7
Bicep Curl (Cable)
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
3
Single Arm Row (Cable)
4
10-12 reps
4
Standing Calf Raise
4
12-15 reps
5
Face Pull
4
12-15 reps
6
Hammer Curl
4
8-12 reps
7
Bicep Curl (Cable)
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
3
Single Arm Row (Cable)
4
10-12 reps
4
Standing Calf Raise
4
12-15 reps
5
Face Pull
4
12-15 reps
6
Hammer Curl
4
8-12 reps
7
Bicep Curl (Cable)
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
3
Single Arm Row (Cable)
4
10-12 reps
4
Standing Calf Raise
4
12-15 reps
5
Face Pull
4
12-15 reps
6
Hammer Curl
4
8-12 reps
7
Bicep Curl (Cable)
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
3
Single Arm Row (Cable)
4
10-12 reps
4
Standing Calf Raise
4
12-15 reps
5
Face Pull
4
12-15 reps
6
Hammer Curl
4
8-12 reps
7
Bicep Curl (Cable)
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
3
Single Arm Row (Cable)
4
10-12 reps
4
Standing Calf Raise
4
12-15 reps
5
Face Pull
4
12-15 reps
6
Hammer Curl
4
8-12 reps
7
Bicep Curl (Cable)
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
3
Single Arm Row (Cable)
4
10-12 reps
4
Standing Calf Raise
4
12-15 reps
5
Face Pull
4
12-15 reps
6
Hammer Curl
4
8-12 reps
7
Bicep Curl (Cable)
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
3
Single Arm Row (Cable)
4
10-12 reps
4
Standing Calf Raise
4
12-15 reps
5
Face Pull
4
12-15 reps
6
Hammer Curl
4
8-12 reps
7
Bicep Curl (Cable)
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
3
Single Arm Row (Cable)
4
10-12 reps
4
Standing Calf Raise
4
12-15 reps
5
Face Pull
4
12-15 reps
6
Hammer Curl
4
8-12 reps
7
Bicep Curl (Cable)
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
3
Single Arm Row (Cable)
4
10-12 reps
4
Standing Calf Raise
4
12-15 reps
5
Face Pull
4
12-15 reps
6
Hammer Curl
4
8-12 reps
7
Bicep Curl (Cable)
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
3
Single Arm Row (Cable)
4
10-12 reps
4
Standing Calf Raise
4
12-15 reps
5
Face Pull
4
12-15 reps
6
Hammer Curl
4
8-12 reps
7
Bicep Curl (Cable)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
2
Incline Bench Press (Dumbbell)
4
7-10 reps
3
Chest Fly (Dumbbell)
4
8-12 reps
4
Lateral Raise (Cable)
4
12-15 reps
5
Overhead Press (Machine)
4
8-12 reps
6
Tricep Rope Push Down (Cable)
4
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Barbell Row
3
6-8 reps
4
Pull-Up (Weighted)
3
3-5 reps
5
Standing Calf Raise
4
12-15 reps
6
Bicep Curl (Cable)
4
12-15 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
7-10 Reps
3
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
5
Overhead Press (Machine)
4 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Barbell Row
3 Sets
6-8 Reps
4
Pull-Up (Weighted)
3 Sets
3-5 Reps
5
Standing Calf Raise
4 Sets
12-15 Reps
6
Bicep Curl (Cable)
4 Sets
12-15 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
7-10 Reps
2
Bench Press (Close Grip)
4 Sets
7-10 Reps
3
Lateral Raise (Cable)
4 Sets
10-12 Reps
4
Dip (Weighted)
4 Sets
12-15 Reps
5
Chest Press (Machine)
4 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Lat Pulldown (Neutral Grip)
4 Sets
10-12 Reps
3
Single Arm Row (Cable)
4 Sets
10-12 Reps
4
Standing Calf Raise
4 Sets
12-15 Reps
5
Face Pull
4 Sets
12-15 Reps
6
Hammer Curl
4 Sets
8-12 Reps
7
Bicep Curl (Cable)
4 Sets
12-15 Reps
Day 5
1
Bench Press (Barbell)
4 Sets
3-5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
7-10 Reps
3
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
5
Overhead Press (Machine)
4 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
Day 6
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Barbell Row
3 Sets
6-8 Reps
4
Pull-Up (Weighted)
3 Sets
3-5 Reps
5
Standing Calf Raise
4 Sets
12-15 Reps
6
Bicep Curl (Cable)
4 Sets
12-15 Reps