Program Description
Improve the strength and gain muscle
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 20, 2025 02:29
- Last EditedDec 08, 2025 01:49
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.4%
Upper Back
11.4%
Triceps
10.7%
Front Delts
9.5%
Quadriceps
9.3%
Chest
8.6%
Lats
6.9%
Hamstrings
6.2%
Glutes
5.3%
Forearms
5.2%
Middle Delts
5.1%
Abs
2.8%
Rear Delts
2.7%
Calves
2.7%
Adductors
1.4%
Lower Back
0.5%
Abductors
0.3%
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
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
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
10
Sit Up
2
-
11
Abs Crunch (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
-
4
Clean Deadlift
3
-
5
Face Pull
3
-
6
Bicep Curl (EZ Bar)
3
-
7
Alternating Dumbbell Curl
3
-
8
Hammer Curl (Cable)
3
-
9
Wrist Curls
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Tricep Rope Push Down (Cable)
3
-
7
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Overhead Press (Barbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Shrug (Dumbbell)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Single Arm Overhead Tricep Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Hamstring Curl
3
-
4
Romanian Deadlift (Barbell)
3
-
5
Standing Calf Raise
3
-
6
Lying Leg Raise
2
-
7
Hanging Leg Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Preacher Curl (Dumbbell)
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Front Raise
3
-
6
Upright Row (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Skull Crusher (Dumbbell)
3
-
9
Single Arm Overhead Tricep Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Upright Row (Barbell)
2
-
6
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Lying Tricep Extension (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Upright Row (Barbell)
2
-
6
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Lying Tricep Extension (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Upright Row (Barbell)
2
-
6
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Lying Tricep Extension (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Upright Row (Barbell)
2
-
6
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Lying Tricep Extension (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Upright Row (Barbell)
2
-
6
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Lying Tricep Extension (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Upright Row (Barbell)
2
-
6
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Lying Tricep Extension (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Upright Row (Barbell)
2
-
6
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Lying Tricep Extension (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Upright Row (Barbell)
2
-
6
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Lying Tricep Extension (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Upright Row (Barbell)
2
-
6
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Lying Tricep Extension (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Upright Row (Barbell)
2
-
6
Front Raise
3
-
7
Tricep Pushdown (Cable)
3
-
8
Lying Tricep Extension (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lying Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Plank
2
-
7
Russian Twist
2
-
8
Lying Leg Raise
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Squat (Barbell)
3
-
3
Lunge (Dumbbell)
3
-
4
Lying Leg Curl
3
-
5
Standing Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)2 Sets
-
2
Bent Over Row (Barbell)3 Sets
-
3
Lat Pulldown3 Sets
-
4
Clean Deadlift3 Sets
-
5
Face Pull3 Sets
-
6
Bicep Curl (EZ Bar)3 Sets
-
7
Alternating Dumbbell Curl3 Sets
-
8
Hammer Curl (Cable)3 Sets
-
9
Wrist Curls3 Sets
-
10
Sit Up2 Sets
-
11
Abs Crunch (Bodyweight)2 Sets
-
Day 3
1
Squat (Barbell)3 Sets
-
2
Leg Press3 Sets
-
3
Hamstring Curl3 Sets
-
4
Romanian Deadlift (Barbell)3 Sets
-
5
Standing Calf Raise3 Sets
-
6
Lying Leg Raise2 Sets
-
7
Hanging Leg Raise2 Sets
-
Day 6
1
Leg Extension3 Sets
-
2
Squat (Barbell)3 Sets
-
3
Lying Leg Curl3 Sets
-
4
Standing Calf Raise3 Sets
-
5
Lunge (Dumbbell)3 Sets
-
6
Plank2 Sets
-
7
Russian Twist2 Sets
-
8
Lying Leg Raise2 Sets
-
Day 2
1
Bench Press (Barbell)3 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Chest Fly (Cable)3 Sets
-
4
Overhead Press (Barbell)3 Sets
-
5
Lateral Raise (Dumbbell)3 Sets
-
6
Tricep Rope Push Down (Cable)3 Sets
-
7
Single Arm Overhead Tricep Extension3 Sets
-
Day 4
1
Lat Pulldown3 Sets
-
2
Seated Row (Cable)3 Sets
-
3
Dumbbell Row3 Sets
-
4
Reverse Pec Deck3 Sets
-
5
Bicep Curl (EZ Bar)3 Sets
-
6
Preacher Curl (Dumbbell)3 Sets
-
7
Reverse Bicep Curl (EZ Bar)3 Sets
-
8
Wrist Curls3 Sets
-
Day 5
1
Incline Bench Press (Dumbbell)4 Sets
-
2
Bench Press (Dumbbell)3 Sets
-
3
Chest Fly (Cable)3 Sets
-
4
Seated Shoulder Press (Dumbbell)3 Sets
-
5
Front Raise3 Sets
-
6
Upright Row (Barbell)3 Sets
-
7
Tricep Pushdown (Cable)3 Sets
-
8
Skull Crusher (Dumbbell)3 Sets
-
9
Single Arm Overhead Tricep Extension2 Sets
-