Program Description
Strength isn’t given. It’s earned — one rep at a time. The Mountaintop is a focused, 4-day strength program for those ready to dig deep, lift heavy, and rise above. It’s not flashy. It’s not easy. But it’s built to take you from the base to the peak — through discipline, structure, and real progress. This is for lifters who want: 🏋️ 4 strength-driven sessions (Upper / Lower split, with key accessory work) 📈 Progressive overload that moves the needle on your big lifts ⛰️ Foundational barbell work with smart volume for muscle and performance 🔁 Weekly structure that builds momentum — not burnout 🧠 The mental clarity of training with purpose You don’t accidentally end up at the top. You climb. You grind. You earn every inch.
Program Overview
- LevelNovice, Intermediate, Advanced, Beginner
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJun 02, 2025 11:33
- Last EditedAug 04, 2025 06:46
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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Biceps
11.3%
Chest
10.7%
Front Delts
10.2%
Triceps
9.3%
Middle Delts
7.8%
Hamstrings
6.7%
Lats
6.3%
Glutes
5.4%
Abs
5.4%
Quadriceps
4.6%
Lower Back
3.9%
Calves
2.4%
Rear Delts
1.8%
Forearms
1.7%
Adductors
0.7%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Row4 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 Crunch3 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 Curl4 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 Pull3 Sets
12-15 Reps
-
4B
Lateral Raise (Cable)3 Sets
12-15 Reps
-
Day 4
1A
Leg Press4 Sets
8-12 Reps
-
1B
Back Extension (Weighted)4 Sets
8-12 Reps
-
2A
Leg Curl4 Sets
8-12 Reps
-
2B
Seated Calf Raise4 Sets
15-20 Reps
-
3A
Bench Press (Close Grip)3 Sets
8-10 Reps
-
3B
Cable Crunch3 Sets
15-20 Reps
-