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BoostcampPNG

THE MOUNTAINTOP

by The Don

Program Description

Hypertrophy focus while retaining low-rep work on the big lifts, especially focused on pushing bench strength.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 02, 2025 11:33
  • Last Edited
    Jun 04, 2025 03:26
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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
1A
Bench Press (Barbell)
1
1
2-3 reps
4-6 reps
-
-
1B
Bench Press (Paused)
2
6-8 reps
-
1C
Dumbbell Row
4
8-10 reps
-
2A
Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
4A
Reverse Bicep Curl (Dumbbell)
4
10-15 reps
-
4B
Upright Row (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2-3 reps
4-6 reps
-
-
1B
Bench Press (Paused)
2
6-8 reps
-
1C
Dumbbell Row
4
8-10 reps
-
2A
Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
4A
Reverse Bicep Curl (Dumbbell)
4
10-15 reps
-
4B
Upright Row (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2-3 reps
4-6 reps
-
-
1B
Bench Press (Paused)
2
6-8 reps
-
1C
Dumbbell Row
4
8-10 reps
-
2A
Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
4A
Reverse Bicep Curl (Dumbbell)
4
10-15 reps
-
4B
Upright Row (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2-3 reps
4-6 reps
-
-
1B
Bench Press (Paused)
2
6-8 reps
-
1C
Dumbbell Row
4
8-10 reps
-
2A
Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
4A
Reverse Bicep Curl (Dumbbell)
4
10-15 reps
-
4B
Upright Row (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2-3 reps
4-6 reps
-
-
1B
Bench Press (Paused)
2
6-8 reps
-
1C
Dumbbell Row
4
8-10 reps
-
2A
Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
4A
Reverse Bicep Curl (Dumbbell)
4
10-15 reps
-
4B
Upright Row (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2-3 reps
4-6 reps
-
-
1B
Bench Press (Paused)
2
6-8 reps
-
1C
Dumbbell Row
4
8-10 reps
-
2A
Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
4A
Reverse Bicep Curl (Dumbbell)
4
10-15 reps
-
4B
Upright Row (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2-3 reps
4-6 reps
-
-
1B
Bench Press (Paused)
2
6-8 reps
-
1C
Dumbbell Row
4
8-10 reps
-
2A
Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
4A
Reverse Bicep Curl (Dumbbell)
4
10-15 reps
-
4B
Upright Row (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2-3 reps
4-6 reps
-
-
1B
Bench Press (Paused)
2
6-8 reps
-
1C
Dumbbell Row
4
8-10 reps
-
2A
Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
4A
Reverse Bicep Curl (Dumbbell)
4
10-15 reps
-
4B
Upright Row (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2-3 reps
4-6 reps
-
-
1B
Bench Press (Paused)
2
6-8 reps
-
1C
Dumbbell Row
4
8-10 reps
-
2A
Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
4A
Reverse Bicep Curl (Dumbbell)
4
10-15 reps
-
4B
Upright Row (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2-3 reps
4-6 reps
-
-
1B
Bench Press (Paused)
2
6-8 reps
-
1C
Dumbbell Row
4
8-10 reps
-
2A
Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
4A
Reverse Bicep Curl (Dumbbell)
4
10-15 reps
-
4B
Upright Row (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2-3 reps
4-6 reps
-
-
1B
Bench Press (Paused)
2
6-8 reps
-
1C
Dumbbell Row
4
8-10 reps
-
2A
Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
4A
Reverse Bicep Curl (Dumbbell)
4
10-15 reps
-
4B
Upright Row (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
2-3 reps
4-6 reps
-
-
1B
Bench Press (Paused)
2
6-8 reps
-
1C
Dumbbell Row
4
8-10 reps
-
2A
Overhead Press (Barbell)
3
6-8 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Pec Deck (Machine)
3
10-12 reps
-
3B
Cable Crunch
3
15-20 reps
-
4A
Reverse Bicep Curl (Dumbbell)
4
10-15 reps
-
4B
Upright Row (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
2A
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Preacher Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3A
Overhead Extension (Dumbbell)
4
8-12 reps
-
3B
Shrug (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
2A
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Preacher Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3A
Overhead Extension (Dumbbell)
4
8-12 reps
-
3B
Shrug (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
2A
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Preacher Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3A
Overhead Extension (Dumbbell)
4
8-12 reps
-
3B
Shrug (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
2A
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Preacher Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3A
Overhead Extension (Dumbbell)
4
8-12 reps
-
3B
Shrug (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
2A
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Preacher Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3A
Overhead Extension (Dumbbell)
4
8-12 reps
-
3B
Shrug (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
2A
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Preacher Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3A
Overhead Extension (Dumbbell)
4
8-12 reps
-
3B
Shrug (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
2A
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Preacher Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3A
Overhead Extension (Dumbbell)
4
8-12 reps
-
3B
Shrug (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
2A
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Preacher Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3A
Overhead Extension (Dumbbell)
4
8-12 reps
-
3B
Shrug (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
2A
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Preacher Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3A
Overhead Extension (Dumbbell)
4
8-12 reps
-
3B
Shrug (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
2A
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Preacher Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3A
Overhead Extension (Dumbbell)
4
8-12 reps
-
3B
Shrug (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
2A
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Preacher Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3A
Overhead Extension (Dumbbell)
4
8-12 reps
-
3B
Shrug (Dumbbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
2A
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Preacher Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3A
Overhead Extension (Dumbbell)
4
8-12 reps
-
3B
Shrug (Dumbbell)
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
2-3 reps
4-6 reps
6-8 reps
-
-
-
1B
Pinwheel Curl
4
8-10 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
2-3 reps
4-6 reps
6-8 reps
-
-
-
1B
Pinwheel Curl
4
8-10 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
2-3 reps
4-6 reps
6-8 reps
-
-
-
1B
Pinwheel Curl
4
8-10 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
2-3 reps
4-6 reps
6-8 reps
-
-
-
1B
Pinwheel Curl
4
8-10 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
2-3 reps
4-6 reps
6-8 reps
-
-
-
1B
Pinwheel Curl
4
8-10 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
2-3 reps
4-6 reps
6-8 reps
-
-
-
1B
Pinwheel Curl
4
8-10 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
2-3 reps
4-6 reps
6-8 reps
-
-
-
1B
Pinwheel Curl
4
8-10 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
2-3 reps
4-6 reps
6-8 reps
-
-
-
1B
Pinwheel Curl
4
8-10 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
2-3 reps
4-6 reps
6-8 reps
-
-
-
1B
Pinwheel Curl
4
8-10 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
2-3 reps
4-6 reps
6-8 reps
-
-
-
1B
Pinwheel Curl
4
8-10 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
2-3 reps
4-6 reps
6-8 reps
-
-
-
1B
Pinwheel Curl
4
8-10 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
2-3 reps
4-6 reps
6-8 reps
-
-
-
1B
Pinwheel Curl
4
8-10 reps
-
2A
Bench Press (Barbell)
3
6-8 reps
-
2B
Standing Pullover (Cable)
3
12-15 reps
-
3A
Incline Bench Press (Smith Machine)
3
6-10 reps
-
3B
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4A
Face Pull
3
12-15 reps
-
4B
Lateral Raise (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-12 reps
-
1B
Back Extension (Weighted)
4
8-12 reps
-
2A
Leg Curl
4
8-12 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Bench Press (Close Grip)
3
8-10 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-12 reps
-
1B
Back Extension (Weighted)
4
8-12 reps
-
2A
Leg Curl
4
8-12 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Bench Press (Close Grip)
3
8-10 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-12 reps
-
1B
Back Extension (Weighted)
4
8-12 reps
-
2A
Leg Curl
4
8-12 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Bench Press (Close Grip)
3
8-10 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-12 reps
-
1B
Back Extension (Weighted)
4
8-12 reps
-
2A
Leg Curl
4
8-12 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Bench Press (Close Grip)
3
8-10 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-12 reps
-
1B
Back Extension (Weighted)
4
8-12 reps
-
2A
Leg Curl
4
8-12 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Bench Press (Close Grip)
3
8-10 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-12 reps
-
1B
Back Extension (Weighted)
4
8-12 reps
-
2A
Leg Curl
4
8-12 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Bench Press (Close Grip)
3
8-10 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-12 reps
-
1B
Back Extension (Weighted)
4
8-12 reps
-
2A
Leg Curl
4
8-12 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Bench Press (Close Grip)
3
8-10 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-12 reps
-
1B
Back Extension (Weighted)
4
8-12 reps
-
2A
Leg Curl
4
8-12 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Bench Press (Close Grip)
3
8-10 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-12 reps
-
1B
Back Extension (Weighted)
4
8-12 reps
-
2A
Leg Curl
4
8-12 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Bench Press (Close Grip)
3
8-10 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-12 reps
-
1B
Back Extension (Weighted)
4
8-12 reps
-
2A
Leg Curl
4
8-12 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Bench Press (Close Grip)
3
8-10 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-12 reps
-
1B
Back Extension (Weighted)
4
8-12 reps
-
2A
Leg Curl
4
8-12 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Bench Press (Close Grip)
3
8-10 reps
-
3B
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-12 reps
-
1B
Back Extension (Weighted)
4
8-12 reps
-
2A
Leg Curl
4
8-12 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Bench Press (Close Grip)
3
8-10 reps
-
3B
Cable Crunch
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
2-3 Reps
4-6 Reps
-
-
1B
Bench Press (Paused)
2 Sets
6-8 Reps
-
1C
Dumbbell Row
4 Sets
8-10 Reps
-
2A
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
3A
Pec Deck (Machine)
3 Sets
10-12 Reps
-
3B
Cable Crunch
3 Sets
15-20 Reps
-
4A
Reverse Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
-
4B
Upright Row (Dumbbell)
4 Sets
10-15 Reps
-
Day 2
1A
Squat (Smith Machine)
3 Sets
6-10 Reps
-
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-10 Reps
-
2A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
2B
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
3A
Overhead Extension (Dumbbell)
4 Sets
8-12 Reps
-
3B
Shrug (Dumbbell)
4 Sets
15-20 Reps
-
Day 3
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2-3 Reps
4-6 Reps
6-8 Reps
-
-
-
1B
Pinwheel Curl
4 Sets
8-10 Reps
-
2A
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2B
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
3A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
3B
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
4A
Face Pull
3 Sets
12-15 Reps
-
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
Day 4
1A
Leg Press
4 Sets
8-12 Reps
-
1B
Back Extension (Weighted)
4 Sets
8-12 Reps
-
2A
Leg Curl
4 Sets
8-12 Reps
-
2B
Seated Calf Raise
4 Sets
15-20 Reps
-
3A
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
3B
Cable Crunch
3 Sets
15-20 Reps
-