logo
BoostcampPNG

THE MOUNTAINTOP

by Jon Bon Giorno, PhD

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 18, 2025 12:35

Summary

**THE MOUNTAINTOP** is a dynamic 12-week workout program designed to elevate your strength and physique through a balanced approach to upper and lower body training. Committing just four days a week, you'll engage in targeted supersets that challenge your muscles with a variety of exercises, including barbell and dumbbell movements, ensuring comprehensive development. Whether you're looking to build muscle or enhance endurance, this program will push you to new heights, helping you conquer your fitness goals with confidence. Get ready to reach your peak performance!
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
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
-