logo
BoostcampPNG

Marvel Bodybuilding

by JOHN
2 athletes joined

Program Description

To provide advanced bodybuilders with a high-intensity, science-based training system designed to maximize hypertrophy, strength, and muscular definition. This program pushes beyond plateaus through progressive overload, specialized techniques, and strategic recovery to sculpt a championship-level physique.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    150 minutes
  • Created
    Jul 06, 2025 07:26
  • Last Edited
    Jul 30, 2025 08:05

Summary

Unleash your inner superhero with the Marvel Bodybuilding program! Over 10 weeks, you'll train six days a week, focusing on building muscle and strength with a variety of targeted exercises. Each session is designed to maximize your gains, featuring compound movements and isolation techniques that engage every muscle group. Equip yourself with the full gym setup to tackle challenging workouts that will transform your physique and boost your confidence. Get ready to sculpt a body worthy of the Marvel universe!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-15 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-20 reps
-
3
Incline Bench Press (Dumbbell)
4
8-15 reps
-
4
Chest Fly (Machine)
4
12-20 reps
-
5
Preacher curl machine
4
12-20 reps
-
6
Alternating Dumbbell Curl
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15-25 reps
-
2
Concentration Curl
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
8-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Skull Crusher (Barbell)
3
10-20 reps
-
7
French Press
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10-15 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10-20 reps
-
5
Calf Raise (Leg Press)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Lat Pulldown (Single Arm)
3
10-15 reps
-
4
Bench Press (Barbell)
4
6-12 reps
-
5
Chest Fly (Dumbbell)
3
10-20 reps
-
6
Dumbbell Bench Pullover
4
10-20 reps
-
7
MTS Abdominal Crunch
3
20-30 reps
-
8
Decline Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-15 reps
-
2
Lateral Raise (Dumbbell)
4
10-20 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-15 reps
-
4
Lateral Raise (Cable)
4
10-20 reps
-
5
Rear Delt Fly (Dumbbell)
4
10-20 reps
-
6A
Front Raise
4
8-15 reps
-
7
Shrug Machine
4
12-20 reps
-
8
Upright Row (Barbell)
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-15 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-20 reps
-
3
Incline Bench Press (Dumbbell)
4
8-15 reps
-
4
Chest Fly (Machine)
4
12-20 reps
-
5
Preacher curl machine
4
12-20 reps
-
6
Alternating Dumbbell Curl
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15-25 reps
-
2
Concentration Curl
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
8-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Skull Crusher (Barbell)
3
10-20 reps
-
7
French Press
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10-15 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10-20 reps
-
5
Calf Raise (Leg Press)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Lat Pulldown (Single Arm)
3
10-15 reps
-
4
Bench Press (Barbell)
4
6-12 reps
-
5
Chest Fly (Dumbbell)
3
10-20 reps
-
6
Dumbbell Bench Pullover
4
10-20 reps
-
7
MTS Abdominal Crunch
3
20-30 reps
-
8
Decline Crunch
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-15 reps
-
2
Lateral Raise (Dumbbell)
4
10-20 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-15 reps
-
4
Lateral Raise (Cable)
4
10-20 reps
-
5
Rear Delt Fly (Dumbbell)
4
10-20 reps
-
6A
Front Raise
4
8-15 reps
-
7
Shrug Machine
4
12-20 reps
-
8
Upright Row (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-15 reps
-
2
Seated Row (Cable)
4
12-20 reps
-
3
Dumbbell Row
4
10-15 reps
-
4
Pullover (Dumbbell)
4
10-15 reps
-
5
Bench Press (Close Grip)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-15 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-20 reps
-
3
Incline Bench Press (Dumbbell)
4
8-15 reps
-
4
Chest Fly (Machine)
4
12-20 reps
-
5
Preacher curl machine
4
12-20 reps
-
6
Alternating Dumbbell Curl
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15-25 reps
-
2
Concentration Curl
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
8-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Skull Crusher (Barbell)
3
10-20 reps
-
7
French Press
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10-15 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10-20 reps
-
5
Calf Raise (Leg Press)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-15 reps
-
2
Seated Row (Cable)
4
12-20 reps
-
3
Dumbbell Row
4
10-15 reps
-
4
Pullover (Dumbbell)
4
10-15 reps
-
5
Bench Press (Close Grip)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-15 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-20 reps
-
3
Incline Bench Press (Dumbbell)
4
8-15 reps
-
4
Chest Fly (Machine)
4
12-20 reps
-
5
Preacher curl machine
4
12-20 reps
-
6
Alternating Dumbbell Curl
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15-25 reps
-
2
Concentration Curl
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
8-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Skull Crusher (Barbell)
3
10-20 reps
-
7
French Press
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10-15 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10-20 reps
-
5
Calf Raise (Leg Press)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Pull-Up (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Leg Extension
4
12-20 reps
-
3
Leg Press (45 Degrees)
4
10-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Calf Raise (Leg Press)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-15 reps
-
2
Seated Row (Cable)
4
12-20 reps
-
3
Dumbbell Row
4
10-15 reps
-
4
Pullover (Dumbbell)
4
10-15 reps
-
5
Bench Press (Close Grip)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-15 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-20 reps
-
3
Incline Bench Press (Dumbbell)
4
8-15 reps
-
4
Chest Fly (Machine)
4
12-20 reps
-
5
Preacher curl machine
4
12-20 reps
-
6
Alternating Dumbbell Curl
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15-25 reps
-
2
Concentration Curl
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
8-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Skull Crusher (Barbell)
3
10-20 reps
-
7
French Press
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-20 reps
-
2
Leg Extension
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Leg Extension
4
12-20 reps
-
3
Leg Press (45 Degrees)
4
10-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Calf Raise (Leg Press)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-15 reps
-
2
Seated Row (Cable)
4
12-20 reps
-
3
Dumbbell Row
4
10-15 reps
-
4
Pullover (Dumbbell)
4
10-15 reps
-
5
Bench Press (Close Grip)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-15 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-20 reps
-
3
Incline Bench Press (Dumbbell)
4
8-15 reps
-
4
Chest Fly (Machine)
4
12-20 reps
-
5
Preacher curl machine
4
12-20 reps
-
6
Alternating Dumbbell Curl
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15-25 reps
-
2
Concentration Curl
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
8-15 reps
-
4A
Hammer Curl (Dumbbell)
3
10-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
12-20 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Skull Crusher (Barbell)
3
10-20 reps
-
7
French Press
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10-20 reps
-
2
Leg Extension
3
20 reps
-
3
Lat Pulldown
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-15 reps
-
2
Lateral Raise (Dumbbell)
4
10-20 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-15 reps
-
4
Lateral Raise (Cable)
4
10-20 reps
-
5
Rear Delt Fly (Dumbbell)
4
10-20 reps
-
6A
Front Raise
4
8-15 reps
-
7
Shrug Machine
4
12-20 reps
-
8
Upright Row (Barbell)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Leg Extension
4
12-20 reps
-
3
Leg Press (45 Degrees)
4
10-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Calf Raise (Leg Press)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-15 reps
-
2
Seated Row (Cable)
4
12-20 reps
-
3
Dumbbell Row
4
10-15 reps
-
4
Pullover (Dumbbell)
4
10-15 reps
-
5
Bench Press (Close Grip)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-15 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-20 reps
-
3
Incline Bench Press (Dumbbell)
4
8-15 reps
-
4
Chest Fly (Machine)
4
12-20 reps
-
5
Preacher curl machine
4
12-20 reps
-
6
Alternating Dumbbell Curl
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-15 reps
-
2
Lateral Raise (Dumbbell)
4
10-20 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-15 reps
-
4
Lateral Raise (Cable)
4
10-20 reps
-
5
Rear Delt Fly (Dumbbell)
4
10-20 reps
-
6A
Front Raise
4
8-15 reps
-
7
Shrug Machine
4
12-20 reps
-
8
Upright Row (Barbell)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Leg Extension
4
12-20 reps
-
3
Leg Press (45 Degrees)
4
10-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Calf Raise (Leg Press)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-15 reps
-
2
Seated Row (Cable)
4
12-20 reps
-
3
Dumbbell Row
4
10-15 reps
-
4
Pullover (Dumbbell)
4
10-15 reps
-
5
Bench Press (Close Grip)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-15 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-20 reps
-
3
Incline Bench Press (Dumbbell)
4
8-15 reps
-
4
Chest Fly (Machine)
4
12-20 reps
-
5
Preacher curl machine
4
12-20 reps
-
6
Alternating Dumbbell Curl
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Lat Pulldown (Single Arm)
3
10-15 reps
-
4
Bench Press (Barbell)
4
6-12 reps
-
5
Chest Fly (Dumbbell)
3
10-20 reps
-
6
Dumbbell Bench Pullover
4
10-20 reps
-
7
MTS Abdominal Crunch
3
20-30 reps
-
8
Decline Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-15 reps
-
2
Lateral Raise (Dumbbell)
4
10-20 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-15 reps
-
4
Lateral Raise (Cable)
4
10-20 reps
-
5
Rear Delt Fly (Dumbbell)
4
10-20 reps
-
6A
Front Raise
4
8-15 reps
-
7
Shrug Machine
4
12-20 reps
-
8
Upright Row (Barbell)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Leg Extension
4
12-20 reps
-
3
Leg Press (45 Degrees)
4
10-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Calf Raise (Leg Press)
4
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-15 reps
-
2
Seated Row (Cable)
4
12-20 reps
-
3
Dumbbell Row
4
10-15 reps
-
4
Pullover (Dumbbell)
4
10-15 reps
-
5
Bench Press (Close Grip)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Lat Pulldown (Single Arm)
3
10-15 reps
-
4
Bench Press (Barbell)
4
6-12 reps
-
5
Chest Fly (Dumbbell)
3
10-20 reps
-
6
Dumbbell Bench Pullover
4
10-20 reps
-
7
MTS Abdominal Crunch
3
20-30 reps
-
8
Decline Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-15 reps
-
2
Lateral Raise (Dumbbell)
4
10-20 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-15 reps
-
4
Lateral Raise (Cable)
4
10-20 reps
-
5
Rear Delt Fly (Dumbbell)
4
10-20 reps
-
6A
Front Raise
4
8-15 reps
-
7
Shrug Machine
4
12-20 reps
-
8
Upright Row (Barbell)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Leg Extension
4
12-20 reps
-
3
Leg Press (45 Degrees)
4
10-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Calf Raise (Leg Press)
4
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-15 reps
-
2
Seated Row (Cable)
4
12-20 reps
-
3
Dumbbell Row
4
10-15 reps
-
4
Pullover (Dumbbell)
4
10-15 reps
-
5
Bench Press (Close Grip)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10-15 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10-20 reps
-
5
Calf Raise (Leg Press)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Lat Pulldown (Single Arm)
3
10-15 reps
-
4
Bench Press (Barbell)
4
6-12 reps
-
5
Chest Fly (Dumbbell)
3
10-20 reps
-
6
Dumbbell Bench Pullover
4
10-20 reps
-
7
MTS Abdominal Crunch
3
20-30 reps
-
8
Decline Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-15 reps
-
2
Lateral Raise (Dumbbell)
4
10-20 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-15 reps
-
4
Lateral Raise (Cable)
4
10-20 reps
-
5
Rear Delt Fly (Dumbbell)
4
10-20 reps
-
6A
Front Raise
4
8-15 reps
-
7
Shrug Machine
4
12-20 reps
-
8
Upright Row (Barbell)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Leg Extension
4
12-20 reps
-
3
Leg Press (45 Degrees)
4
10-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Calf Raise (Leg Press)
4
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10-15 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Calf Raise (Bodyweight)
3
10-20 reps
-
5
Calf Raise (Leg Press)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12-20 reps
-
2
Lat Pulldown
3
10-20 reps
-
3
Lat Pulldown (Single Arm)
3
10-15 reps
-
4
Bench Press (Barbell)
4
6-12 reps
-
5
Chest Fly (Dumbbell)
3
10-20 reps
-
6
Dumbbell Bench Pullover
4
10-20 reps
-
7
MTS Abdominal Crunch
3
20-30 reps
-
8
Decline Crunch
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-15 reps
-
2
Lateral Raise (Dumbbell)
4
10-20 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-15 reps
-
4
Lateral Raise (Cable)
4
10-20 reps
-
5
Rear Delt Fly (Dumbbell)
4
10-20 reps
-
6A
Front Raise
4
8-15 reps
-
7
Shrug Machine
4
12-20 reps
-
8
Upright Row (Barbell)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Leg Extension
4
12-20 reps
-
3
Leg Press (45 Degrees)
4
10-20 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
-
5
Seated Calf Raise
4
15-25 reps
-
6
Calf Raise (Leg Press)
4
12-20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
8-15 Reps
-
2
Incline Chest Fly (Dumbbell)
4 Sets
12-20 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8-15 Reps
-
4
Chest Fly (Machine)
4 Sets
12-20 Reps
-
5
Preacher curl machine
4 Sets
12-20 Reps
-
6
Alternating Dumbbell Curl
4 Sets
8-15 Reps
-
Day 2
1
Barbell Row
4 Sets
8-15 Reps
-
2
Seated Row (Cable)
4 Sets
12-20 Reps
-
3
Dumbbell Row
4 Sets
10-15 Reps
-
4
Pullover (Dumbbell)
4 Sets
10-15 Reps
-
5
Bench Press (Close Grip)
4 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
12-20 Reps
-
Day 4
1
Seated Military Press (Smith Machine)
4 Sets
8-15 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
-
3
Seated Overhead Press (Dumbbell)
4 Sets
8-15 Reps
-
4
Lateral Raise (Cable)
4 Sets
10-20 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
10-20 Reps
-
6A
Front Raise
4 Sets
8-15 Reps
-
7
Shrug Machine
4 Sets
12-20 Reps
-
8
Upright Row (Barbell)
4 Sets
8-15 Reps
-
Day 5
1
Pull-Up (Assisted)
4 Sets
12-20 Reps
-
2
Lat Pulldown
3 Sets
10-20 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
-
4
Bench Press (Barbell)
4 Sets
6-12 Reps
-
5
Chest Fly (Dumbbell)
3 Sets
10-20 Reps
-
6
Dumbbell Bench Pullover
4 Sets
10-20 Reps
-
7
MTS Abdominal Crunch
3 Sets
20-30 Reps
-
8
Decline Crunch
3 Sets
15-20 Reps
-
Day 6
1
Sumo Squat
3 Sets
10-15 Reps
-
2
Lying Leg Curl
3 Sets
8-15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Single Leg Calf Raise (Bodyweight)
3 Sets
10-20 Reps
-
5
Calf Raise (Leg Press)
3 Sets
8-20 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-12 Reps
-
2
Leg Extension
4 Sets
12-20 Reps
-
3
Leg Press (45 Degrees)
4 Sets
10-20 Reps
-
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-15 Reps
-
5
Seated Calf Raise
4 Sets
15-25 Reps
-
6
Calf Raise (Leg Press)
4 Sets
12-20 Reps
-