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goal the 212

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Program Description

goal 212

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 10, 2025 06:05
  • Last Edited
    Mar 03, 2026 02:17
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Hamstrings
11.6%
Upper Back
10.2%
Front Delts
9.5%
Glutes
9.4%
Triceps
9.3%
Lats
9.1%
Chest
7.1%
Biceps
6.7%
Middle Delts
4.2%
Abs
3.6%
Lower Back
2.1%
Rear Delts
1.6%
Abductors
1.5%
Forearms
1.4%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
2
T-Bar Row
2
5
1
1
12 reps
5 reps
15 reps
30 reps
70%
90%
60%
30%
3
Chest Press (Machine)
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
4
Pec Deck (Machine)
1
2
1
1
1
15 reps
8 reps
12 reps
20 reps
30 reps
60%
85%
70%
50%
30%
5
Incline Chest Press (Machine)
1
5
1
1
1
12 reps
5 reps
15 reps
20 reps
30 reps
70%
90%
60%
50%
30%
6
Shoulder Press (Machine)
2
5
1
1
12 reps
5 reps
15 reps
30 reps
70%
90%
60%
30%
7
Lateral Raise (Dumbbell)
1
3
1
1
1
10 reps
8 reps
12 reps
20 reps
30 reps
80%
85%
70%
50%
30%
8
Incline Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
9
Hammer Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
10
Chest Supported Row (Dumbbell)
4
1
10 reps
12 reps
80%
70%
11
Tricep Pushdown (Cable)
4
1
10 reps
12 reps
80%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
2
T-Bar Row
2
5
1
1
12 reps
5 reps
15 reps
30 reps
70%
90%
60%
30%
3
Chest Press (Machine)
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
4
Pec Deck (Machine)
1
2
1
1
1
15 reps
8 reps
12 reps
20 reps
30 reps
60%
85%
70%
50%
30%
5
Incline Chest Press (Machine)
1
5
1
1
1
12 reps
5 reps
15 reps
20 reps
30 reps
70%
90%
60%
50%
30%
6
Shoulder Press (Machine)
2
5
1
1
12 reps
5 reps
15 reps
30 reps
70%
90%
60%
30%
7
Lateral Raise (Dumbbell)
1
3
1
1
1
10 reps
8 reps
12 reps
20 reps
30 reps
80%
85%
70%
50%
30%
8
Incline Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
9
Hammer Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
10
Chest Supported Row (Dumbbell)
4
1
10 reps
12 reps
80%
70%
11
Tricep Pushdown (Cable)
4
1
10 reps
12 reps
80%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
2
T-Bar Row
2
5
1
1
12 reps
5 reps
15 reps
30 reps
70%
90%
60%
30%
3
Chest Press (Machine)
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
4
Pec Deck (Machine)
1
2
1
1
1
15 reps
8 reps
12 reps
20 reps
30 reps
60%
85%
70%
50%
30%
5
Incline Chest Press (Machine)
1
5
1
1
1
12 reps
5 reps
15 reps
20 reps
30 reps
70%
90%
60%
50%
30%
6
Shoulder Press (Machine)
2
5
1
1
12 reps
5 reps
15 reps
30 reps
70%
90%
60%
30%
7
Lateral Raise (Dumbbell)
1
3
1
1
1
10 reps
8 reps
12 reps
20 reps
30 reps
80%
85%
70%
50%
30%
8
Incline Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
9
Hammer Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
10
Chest Supported Row (Dumbbell)
4
1
10 reps
12 reps
80%
70%
11
Tricep Pushdown (Cable)
4
1
10 reps
12 reps
80%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
2
T-Bar Row
2
5
1
1
12 reps
5 reps
15 reps
30 reps
70%
90%
60%
30%
3
Chest Press (Machine)
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
4
Pec Deck (Machine)
1
2
1
1
1
15 reps
8 reps
12 reps
20 reps
30 reps
60%
85%
70%
50%
30%
5
Incline Chest Press (Machine)
1
5
1
1
1
12 reps
5 reps
15 reps
20 reps
30 reps
70%
90%
60%
50%
30%
6
Shoulder Press (Machine)
2
5
1
1
12 reps
5 reps
15 reps
30 reps
70%
90%
60%
30%
7
Lateral Raise (Dumbbell)
1
3
1
1
1
10 reps
8 reps
12 reps
20 reps
30 reps
80%
85%
70%
50%
30%
8
Incline Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
9
Hammer Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
10
Chest Supported Row (Dumbbell)
4
1
10 reps
12 reps
80%
70%
11
Tricep Pushdown (Cable)
4
1
10 reps
12 reps
80%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
2
T-Bar Row
2
5
1
1
12 reps
5 reps
15 reps
30 reps
70%
90%
60%
30%
3
Chest Press (Machine)
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
4
Pec Deck (Machine)
1
2
1
1
1
15 reps
8 reps
12 reps
20 reps
30 reps
60%
85%
70%
50%
30%
5
Incline Chest Press (Machine)
1
5
1
1
1
12 reps
5 reps
15 reps
20 reps
30 reps
70%
90%
60%
50%
30%
6
Shoulder Press (Machine)
2
5
1
1
12 reps
5 reps
15 reps
30 reps
70%
90%
60%
30%
7
Lateral Raise (Dumbbell)
1
3
1
1
1
10 reps
8 reps
12 reps
20 reps
30 reps
80%
85%
70%
50%
30%
8
Incline Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
9
Hammer Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
10
Chest Supported Row (Dumbbell)
4
1
10 reps
12 reps
80%
70%
11
Tricep Pushdown (Cable)
4
1
10 reps
12 reps
80%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
2
T-Bar Row
2
5
1
1
12 reps
5 reps
15 reps
30 reps
70%
90%
60%
30%
3
Chest Press (Machine)
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
4
Pec Deck (Machine)
1
2
1
1
1
15 reps
8 reps
12 reps
20 reps
30 reps
60%
85%
70%
50%
30%
5
Incline Chest Press (Machine)
1
5
1
1
1
12 reps
5 reps
15 reps
20 reps
30 reps
70%
90%
60%
50%
30%
6
Shoulder Press (Machine)
2
5
1
1
12 reps
5 reps
15 reps
30 reps
70%
90%
60%
30%
7
Lateral Raise (Dumbbell)
1
3
1
1
1
10 reps
8 reps
12 reps
20 reps
30 reps
80%
85%
70%
50%
30%
8
Incline Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
9
Hammer Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
10
Chest Supported Row (Dumbbell)
4
1
10 reps
12 reps
80%
70%
11
Tricep Pushdown (Cable)
4
1
10 reps
12 reps
80%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
1
1
15 reps
12 reps
5 reps
10 reps
20 reps
60%
70%
90%
80%
50%
2
Leg Press (45 Degrees)
1
5
1
1
1
12 reps
5 reps
10 reps
15 reps
20 reps
70%
90%
80%
60%
50%
3
Hack Squat
5
3
10 reps
30 reps
80%
30%
4
Romanian Deadlift (Barbell)
1
5
1
1
1
15 reps
5 reps
10 reps
12 reps
20 reps
60%
90%
80%
70%
50%
5
Leg Extension
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
6
Lying Leg Curl
2
5
1
1
20 reps
5 reps
10 reps
15 reps
50%
90%
80%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
1
1
15 reps
12 reps
5 reps
10 reps
20 reps
60%
70%
90%
80%
50%
2
Leg Press (45 Degrees)
1
5
1
1
1
12 reps
5 reps
10 reps
15 reps
20 reps
70%
90%
80%
60%
50%
3
Hack Squat
5
3
10 reps
30 reps
80%
30%
4
Romanian Deadlift (Barbell)
1
5
1
1
1
15 reps
5 reps
10 reps
12 reps
20 reps
60%
90%
80%
70%
50%
5
Leg Extension
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
6
Lying Leg Curl
2
5
1
1
20 reps
5 reps
10 reps
15 reps
50%
90%
80%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
1
1
15 reps
12 reps
5 reps
10 reps
20 reps
60%
70%
90%
80%
50%
2
Leg Press (45 Degrees)
1
5
1
1
1
12 reps
5 reps
10 reps
15 reps
20 reps
70%
90%
80%
60%
50%
3
Hack Squat
5
3
10 reps
30 reps
80%
30%
4
Romanian Deadlift (Barbell)
1
5
1
1
1
15 reps
5 reps
10 reps
12 reps
20 reps
60%
90%
80%
70%
50%
5
Leg Extension
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
6
Lying Leg Curl
2
5
1
1
20 reps
5 reps
10 reps
15 reps
50%
90%
80%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
1
1
15 reps
12 reps
5 reps
10 reps
20 reps
60%
70%
90%
80%
50%
2
Leg Press (45 Degrees)
1
5
1
1
1
12 reps
5 reps
10 reps
15 reps
20 reps
70%
90%
80%
60%
50%
3
Hack Squat
5
3
10 reps
30 reps
80%
30%
4
Romanian Deadlift (Barbell)
1
5
1
1
1
15 reps
5 reps
10 reps
12 reps
20 reps
60%
90%
80%
70%
50%
5
Leg Extension
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
6
Lying Leg Curl
2
5
1
1
20 reps
5 reps
10 reps
15 reps
50%
90%
80%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
1
1
15 reps
12 reps
5 reps
10 reps
20 reps
60%
70%
90%
80%
50%
2
Leg Press (45 Degrees)
1
5
1
1
1
12 reps
5 reps
10 reps
15 reps
20 reps
70%
90%
80%
60%
50%
3
Hack Squat
5
3
10 reps
30 reps
80%
30%
4
Romanian Deadlift (Barbell)
1
5
1
1
1
15 reps
5 reps
10 reps
12 reps
20 reps
60%
90%
80%
70%
50%
5
Leg Extension
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
6
Lying Leg Curl
2
5
1
1
20 reps
5 reps
10 reps
15 reps
50%
90%
80%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
1
1
15 reps
12 reps
5 reps
10 reps
20 reps
60%
70%
90%
80%
50%
2
Leg Press (45 Degrees)
1
5
1
1
1
12 reps
5 reps
10 reps
15 reps
20 reps
70%
90%
80%
60%
50%
3
Hack Squat
5
3
10 reps
30 reps
80%
30%
4
Romanian Deadlift (Barbell)
1
5
1
1
1
15 reps
5 reps
10 reps
12 reps
20 reps
60%
90%
80%
70%
50%
5
Leg Extension
1
5
1
1
1
20 reps
5 reps
12 reps
15 reps
30 reps
50%
90%
70%
60%
30%
6
Lying Leg Curl
2
5
1
1
20 reps
5 reps
10 reps
15 reps
50%
90%
80%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5
1
12 reps
10 reps
20 reps
70%
80%
50%
2
Pec Deck (Machine)
1
3
1
1
12 reps
10 reps
10 reps
20 reps
70%
80%
70%
50%
3
Incline Bench Press (Smith Machine)
2
4
1
12 reps
10 reps
20 reps
70%
80%
50%
4
Chest Fly (Cable)
5
12 reps
70%
5
Shoulder Press (Machine)
2
3
1
1
12 reps
5 reps
10 reps
20 reps
70%
90%
80%
50%
6
Seated Military Press (Smith Machine)
2
2
2
20 reps
12 reps
10 reps
50%
70%
80%
7
Chest Supported Row (Machine)
4
1
10 reps
12 reps
80%
70%
8
Tricep Pushdown (Cable)
4
1
10 reps
12 reps
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5
1
12 reps
10 reps
20 reps
70%
80%
50%
2
Pec Deck (Machine)
1
3
1
1
12 reps
10 reps
10 reps
20 reps
70%
80%
70%
50%
3
Incline Bench Press (Smith Machine)
2
4
1
12 reps
10 reps
20 reps
70%
80%
50%
4
Chest Fly (Cable)
5
12 reps
70%
5
Shoulder Press (Machine)
2
3
1
1
12 reps
5 reps
10 reps
20 reps
70%
90%
80%
50%
6
Seated Military Press (Smith Machine)
2
2
2
20 reps
12 reps
10 reps
50%
70%
80%
7
Chest Supported Row (Machine)
4
1
10 reps
12 reps
80%
70%
8
Tricep Pushdown (Cable)
4
1
10 reps
12 reps
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5
1
12 reps
10 reps
20 reps
70%
80%
50%
2
Pec Deck (Machine)
1
3
1
1
12 reps
10 reps
10 reps
20 reps
70%
80%
70%
50%
3
Incline Bench Press (Smith Machine)
2
4
1
12 reps
10 reps
20 reps
70%
80%
50%
4
Chest Fly (Cable)
5
12 reps
70%
5
Shoulder Press (Machine)
2
3
1
1
12 reps
5 reps
10 reps
20 reps
70%
90%
80%
50%
6
Seated Military Press (Smith Machine)
2
2
2
20 reps
12 reps
10 reps
50%
70%
80%
7
Chest Supported Row (Machine)
4
1
10 reps
12 reps
80%
70%
8
Tricep Pushdown (Cable)
4
1
10 reps
12 reps
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5
1
12 reps
10 reps
20 reps
70%
80%
50%
2
Pec Deck (Machine)
1
3
1
1
12 reps
10 reps
10 reps
20 reps
70%
80%
70%
50%
3
Incline Bench Press (Smith Machine)
2
4
1
12 reps
10 reps
20 reps
70%
80%
50%
4
Chest Fly (Cable)
5
12 reps
70%
5
Shoulder Press (Machine)
2
3
1
1
12 reps
5 reps
10 reps
20 reps
70%
90%
80%
50%
6
Seated Military Press (Smith Machine)
2
2
2
20 reps
12 reps
10 reps
50%
70%
80%
7
Chest Supported Row (Machine)
4
1
10 reps
12 reps
80%
70%
8
Tricep Pushdown (Cable)
4
1
10 reps
12 reps
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5
1
12 reps
10 reps
20 reps
70%
80%
50%
2
Pec Deck (Machine)
1
3
1
1
12 reps
10 reps
10 reps
20 reps
70%
80%
70%
50%
3
Incline Bench Press (Smith Machine)
2
4
1
12 reps
10 reps
20 reps
70%
80%
50%
4
Chest Fly (Cable)
5
12 reps
70%
5
Shoulder Press (Machine)
2
3
1
1
12 reps
5 reps
10 reps
20 reps
70%
90%
80%
50%
6
Seated Military Press (Smith Machine)
2
2
2
20 reps
12 reps
10 reps
50%
70%
80%
7
Chest Supported Row (Machine)
4
1
10 reps
12 reps
80%
70%
8
Tricep Pushdown (Cable)
4
1
10 reps
12 reps
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
5
1
12 reps
10 reps
20 reps
70%
80%
50%
2
Pec Deck (Machine)
1
3
1
1
12 reps
10 reps
10 reps
20 reps
70%
80%
70%
50%
3
Incline Bench Press (Smith Machine)
2
4
1
12 reps
10 reps
20 reps
70%
80%
50%
4
Chest Fly (Cable)
5
12 reps
70%
5
Shoulder Press (Machine)
2
3
1
1
12 reps
5 reps
10 reps
20 reps
70%
90%
80%
50%
6
Seated Military Press (Smith Machine)
2
2
2
20 reps
12 reps
10 reps
50%
70%
80%
7
Chest Supported Row (Machine)
4
1
10 reps
12 reps
80%
70%
8
Tricep Pushdown (Cable)
4
1
10 reps
12 reps
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
10 reps
12 reps
80%
70%
2
Lat Pulldown (Close Grip)
4
1
10 reps
12 reps
80%
70%
3
T-Bar Row
4
1
10 reps
12 reps
80%
70%
4
Seated Row (Cable)
4
1
10 reps
12 reps
80%
70%
5
Chest Supported Row (Machine)
4
1
10 reps
12 reps
80%
70%
6
High Row
4
1
10 reps
12 reps
80%
70%
7
Barbell Row
4
1
10 reps
12 reps
80%
70%
8
Reverse Pec Deck
2
2
1
12 reps
10 reps
15 reps
70%
80%
60%
9
Face Pull
1
3
1
12 reps
10 reps
15 reps
70%
80%
60%
10
Incline Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
11
Hammer Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
10 reps
12 reps
80%
70%
2
Lat Pulldown (Close Grip)
4
1
10 reps
12 reps
80%
70%
3
T-Bar Row
4
1
10 reps
12 reps
80%
70%
4
Seated Row (Cable)
4
1
10 reps
12 reps
80%
70%
5
Chest Supported Row (Machine)
4
1
10 reps
12 reps
80%
70%
6
High Row
4
1
10 reps
12 reps
80%
70%
7
Barbell Row
4
1
10 reps
12 reps
80%
70%
8
Reverse Pec Deck
2
2
1
12 reps
10 reps
15 reps
70%
80%
60%
9
Face Pull
1
3
1
12 reps
10 reps
15 reps
70%
80%
60%
10
Incline Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
11
Hammer Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
10 reps
12 reps
80%
70%
2
Lat Pulldown (Close Grip)
4
1
10 reps
12 reps
80%
70%
3
T-Bar Row
4
1
10 reps
12 reps
80%
70%
4
Seated Row (Cable)
4
1
10 reps
12 reps
80%
70%
5
Chest Supported Row (Machine)
4
1
10 reps
12 reps
80%
70%
6
High Row
4
1
10 reps
12 reps
80%
70%
7
Barbell Row
4
1
10 reps
12 reps
80%
70%
8
Reverse Pec Deck
2
2
1
12 reps
10 reps
15 reps
70%
80%
60%
9
Face Pull
1
3
1
12 reps
10 reps
15 reps
70%
80%
60%
10
Incline Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
11
Hammer Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
10 reps
12 reps
80%
70%
2
Lat Pulldown (Close Grip)
4
1
10 reps
12 reps
80%
70%
3
T-Bar Row
4
1
10 reps
12 reps
80%
70%
4
Seated Row (Cable)
4
1
10 reps
12 reps
80%
70%
5
Chest Supported Row (Machine)
4
1
10 reps
12 reps
80%
70%
6
High Row
4
1
10 reps
12 reps
80%
70%
7
Barbell Row
4
1
10 reps
12 reps
80%
70%
8
Reverse Pec Deck
2
2
1
12 reps
10 reps
15 reps
70%
80%
60%
9
Face Pull
1
3
1
12 reps
10 reps
15 reps
70%
80%
60%
10
Incline Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
11
Hammer Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
10 reps
12 reps
80%
70%
2
Lat Pulldown (Close Grip)
4
1
10 reps
12 reps
80%
70%
3
T-Bar Row
4
1
10 reps
12 reps
80%
70%
4
Seated Row (Cable)
4
1
10 reps
12 reps
80%
70%
5
Chest Supported Row (Machine)
4
1
10 reps
12 reps
80%
70%
6
High Row
4
1
10 reps
12 reps
80%
70%
7
Barbell Row
4
1
10 reps
12 reps
80%
70%
8
Reverse Pec Deck
2
2
1
12 reps
10 reps
15 reps
70%
80%
60%
9
Face Pull
1
3
1
12 reps
10 reps
15 reps
70%
80%
60%
10
Incline Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
11
Hammer Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
1
10 reps
12 reps
80%
70%
2
Lat Pulldown (Close Grip)
4
1
10 reps
12 reps
80%
70%
3
T-Bar Row
4
1
10 reps
12 reps
80%
70%
4
Seated Row (Cable)
4
1
10 reps
12 reps
80%
70%
5
Chest Supported Row (Machine)
4
1
10 reps
12 reps
80%
70%
6
High Row
4
1
10 reps
12 reps
80%
70%
7
Barbell Row
4
1
10 reps
12 reps
80%
70%
8
Reverse Pec Deck
2
2
1
12 reps
10 reps
15 reps
70%
80%
60%
9
Face Pull
1
3
1
12 reps
10 reps
15 reps
70%
80%
60%
10
Incline Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
11
Hammer Curl (Dumbbell)
4
1
10 reps
12 reps
80%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
2
Leg Press (45 Degrees)
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
3
Hack Squat
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
4
Leg Press
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
5
Romanian Deadlift (Barbell)
4
1
1
10 reps
12 reps
15 reps
80%
70%
60%
6
Leg Extension
6
12 reps
70%
7
Lying Leg Curl
6
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
2
Leg Press (45 Degrees)
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
3
Hack Squat
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
4
Leg Press
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
5
Romanian Deadlift (Barbell)
4
1
1
10 reps
12 reps
15 reps
80%
70%
60%
6
Leg Extension
6
12 reps
70%
7
Lying Leg Curl
6
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
2
Leg Press (45 Degrees)
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
3
Hack Squat
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
4
Leg Press
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
5
Romanian Deadlift (Barbell)
4
1
1
10 reps
12 reps
15 reps
80%
70%
60%
6
Leg Extension
6
12 reps
70%
7
Lying Leg Curl
6
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
2
Leg Press (45 Degrees)
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
3
Hack Squat
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
4
Leg Press
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
5
Romanian Deadlift (Barbell)
4
1
1
10 reps
12 reps
15 reps
80%
70%
60%
6
Leg Extension
6
12 reps
70%
7
Lying Leg Curl
6
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
2
Leg Press (45 Degrees)
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
3
Hack Squat
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
4
Leg Press
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
5
Romanian Deadlift (Barbell)
4
1
1
10 reps
12 reps
15 reps
80%
70%
60%
6
Leg Extension
6
12 reps
70%
7
Lying Leg Curl
6
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
2
Leg Press (45 Degrees)
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
3
Hack Squat
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
4
Leg Press
1
4
1
12 reps
10 reps
15 reps
70%
80%
60%
5
Romanian Deadlift (Barbell)
4
1
1
10 reps
12 reps
15 reps
80%
70%
60%
6
Leg Extension
6
12 reps
70%
7
Lying Leg Curl
6
12 reps
70%
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Sets
1 Set
1 Set
15 Reps
12 Reps
5 Reps
10 Reps
20 Reps
60%
70%
90%
80%
50%
2
Leg Press (45 Degrees)
1 Set
5 Sets
1 Set
1 Set
1 Set
12 Reps
5 Reps
10 Reps
15 Reps
20 Reps
70%
90%
80%
60%
50%
3
Hack Squat
5 Sets
3 Sets
10 Reps
30 Reps
80%
30%
4
Romanian Deadlift (Barbell)
1 Set
5 Sets
1 Set
1 Set
1 Set
15 Reps
5 Reps
10 Reps
12 Reps
20 Reps
60%
90%
80%
70%
50%
5
Leg Extension
1 Set
5 Sets
1 Set
1 Set
1 Set
20 Reps
5 Reps
12 Reps
15 Reps
30 Reps
50%
90%
70%
60%
30%
6
Lying Leg Curl
2 Sets
5 Sets
1 Set
1 Set
20 Reps
5 Reps
10 Reps
15 Reps
50%
90%
80%
60%
Day 1
1
Seated Row (Cable)
1 Set
5 Sets
1 Set
1 Set
1 Set
20 Reps
5 Reps
12 Reps
15 Reps
30 Reps
50%
90%
70%
60%
30%
2
T-Bar Row
2 Sets
5 Sets
1 Set
1 Set
12 Reps
5 Reps
15 Reps
30 Reps
70%
90%
60%
30%
3
Chest Press (Machine)
1 Set
5 Sets
1 Set
1 Set
1 Set
20 Reps
5 Reps
12 Reps
15 Reps
30 Reps
50%
90%
70%
60%
30%
4
Pec Deck (Machine)
1 Set
2 Sets
1 Set
1 Set
1 Set
15 Reps
8 Reps
12 Reps
20 Reps
30 Reps
60%
85%
70%
50%
30%
5
Incline Chest Press (Machine)
1 Set
5 Sets
1 Set
1 Set
1 Set
12 Reps
5 Reps
15 Reps
20 Reps
30 Reps
70%
90%
60%
50%
30%
6
Shoulder Press (Machine)
2 Sets
5 Sets
1 Set
1 Set
12 Reps
5 Reps
15 Reps
30 Reps
70%
90%
60%
30%
7
Lateral Raise (Dumbbell)
1 Set
3 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
12 Reps
20 Reps
30 Reps
80%
85%
70%
50%
30%
8
Incline Curl (Dumbbell)
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
9
Hammer Curl (Dumbbell)
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
10
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
11
Tricep Pushdown (Cable)
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
Day 3
1
Chest Press (Machine)
1 Set
5 Sets
1 Set
12 Reps
10 Reps
20 Reps
70%
80%
50%
2
Pec Deck (Machine)
1 Set
3 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
20 Reps
70%
80%
70%
50%
3
Incline Bench Press (Smith Machine)
2 Sets
4 Sets
1 Set
12 Reps
10 Reps
20 Reps
70%
80%
50%
4
Chest Fly (Cable)
5 Sets
12 Reps
70%
5
Shoulder Press (Machine)
2 Sets
3 Sets
1 Set
1 Set
12 Reps
5 Reps
10 Reps
20 Reps
70%
90%
80%
50%
6
Seated Military Press (Smith Machine)
2 Sets
2 Sets
2 Sets
20 Reps
12 Reps
10 Reps
50%
70%
80%
7
Chest Supported Row (Machine)
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
8
Tricep Pushdown (Cable)
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
Day 4
1
Wide Grip Lat Pulldown
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
2
Lat Pulldown (Close Grip)
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
3
T-Bar Row
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
4
Seated Row (Cable)
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
5
Chest Supported Row (Machine)
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
6
High Row
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
7
Barbell Row
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
8
Reverse Pec Deck
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
15 Reps
70%
80%
60%
9
Face Pull
1 Set
3 Sets
1 Set
12 Reps
10 Reps
15 Reps
70%
80%
60%
10
Incline Curl (Dumbbell)
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
11
Hammer Curl (Dumbbell)
4 Sets
1 Set
10 Reps
12 Reps
80%
70%
Day 5
1
Squat (Barbell)
1 Set
4 Sets
1 Set
12 Reps
10 Reps
15 Reps
70%
80%
60%
2
Leg Press (45 Degrees)
1 Set
4 Sets
1 Set
12 Reps
10 Reps
15 Reps
70%
80%
60%
3
Hack Squat
1 Set
4 Sets
1 Set
12 Reps
10 Reps
15 Reps
70%
80%
60%
4
Leg Press
1 Set
4 Sets
1 Set
12 Reps
10 Reps
15 Reps
70%
80%
60%
5
Romanian Deadlift (Barbell)
4 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
80%
70%
60%
6
Leg Extension
6 Sets
12 Reps
70%
7
Lying Leg Curl
6 Sets
12 Reps
70%