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BoostcampPNG

Salamander's AI generated programme

by Salamander

Program Description

I wanted to spice up my Reddit ppl tbh

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 11, 2024 10:59
  • Last Edited
    Feb 12, 2025 12:24

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
1
Bench Press (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Barbell)
3
4-6 reps
-
4A
Bench Press (Close Grip)
3
6-8 reps
-
4B
Front Raise
3
6-8 reps
-
5A
Tricep Pushdown (Cable)
3
6-8 reps
-
5B
Lateral Raise (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Barbell)
3
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Barbell)
3
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Barbell)
3
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Barbell)
3
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Barbell)
3
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Barbell)
3
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Barbell)
3
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Barbell)
3
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Barbell)
3
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Barbell)
3
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Overhead Press (Barbell)
4
4-6 reps
-
3
Incline Bench Press (Barbell)
3
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Tricep Pushdown (Cable)
3
6-8 reps
-
6
Skull Crusher (Dumbbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Barbell Row
4
4-6 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6A
Bicep Curl (Barbell)
3
10-12 reps
-
6B
Hammer Curl
3
10-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Barbell Row
4
4-6 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6A
Bicep Curl (Barbell)
3
10-12 reps
-
6B
Hammer Curl
3
10-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Barbell Row
4
4-6 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6A
Bicep Curl (Barbell)
3
10-12 reps
-
6B
Hammer Curl
3
10-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Barbell Row
4
4-6 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6A
Bicep Curl (Barbell)
3
10-12 reps
-
6B
Hammer Curl
3
10-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Barbell Row
4
4-6 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6A
Bicep Curl (Barbell)
3
10-12 reps
-
6B
Hammer Curl
3
10-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Barbell Row
4
4-6 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6A
Bicep Curl (Barbell)
3
10-12 reps
-
6B
Hammer Curl
3
10-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Barbell Row
4
4-6 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6A
Bicep Curl (Barbell)
3
10-12 reps
-
6B
Hammer Curl
3
10-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Barbell Row
4
4-6 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6A
Bicep Curl (Barbell)
3
10-12 reps
-
6B
Hammer Curl
3
10-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Barbell Row
4
4-6 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6A
Bicep Curl (Barbell)
3
10-12 reps
-
6B
Hammer Curl
3
10-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Barbell Row
4
4-6 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6A
Bicep Curl (Barbell)
3
10-12 reps
-
6B
Hammer Curl
3
10-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Barbell Row
4
4-6 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6A
Bicep Curl (Barbell)
3
10-12 reps
-
6B
Hammer Curl
3
10-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Barbell Row
4
4-6 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Seated Wide-Grip Row (Cable)
3
6-8 reps
-
6A
Bicep Curl (Barbell)
3
10-12 reps
-
6B
Hammer Curl
3
10-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Front Squat (Paused)
3
6-8 reps
-
4
Walking Lunge (Dumbbell)
3
6-8 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Front Squat (Paused)
3
6-8 reps
-
4
Walking Lunge (Dumbbell)
3
6-8 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Front Squat (Paused)
3
6-8 reps
-
4
Walking Lunge (Dumbbell)
3
6-8 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Front Squat (Paused)
3
6-8 reps
-
4
Walking Lunge (Dumbbell)
3
6-8 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Front Squat (Paused)
3
6-8 reps
-
4
Walking Lunge (Dumbbell)
3
6-8 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Front Squat (Paused)
3
6-8 reps
-
4
Walking Lunge (Dumbbell)
3
6-8 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Front Squat (Paused)
3
6-8 reps
-
4
Walking Lunge (Dumbbell)
3
6-8 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Front Squat (Paused)
3
6-8 reps
-
4
Walking Lunge (Dumbbell)
3
6-8 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Front Squat (Paused)
3
6-8 reps
-
4
Walking Lunge (Dumbbell)
3
6-8 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Front Squat (Paused)
3
6-8 reps
-
4
Walking Lunge (Dumbbell)
3
6-8 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Front Squat (Paused)
3
6-8 reps
-
4
Walking Lunge (Dumbbell)
3
6-8 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Romanian Deadlift (Barbell)
4
4-6 reps
-
3
Front Squat (Paused)
3
6-8 reps
-
4
Walking Lunge (Dumbbell)
3
6-8 reps
-
5
Standing Calf Raise
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
4
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
12-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Split Squat (Smith Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Split Squat (Smith Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Split Squat (Smith Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Split Squat (Smith Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Split Squat (Smith Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Split Squat (Smith Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Split Squat (Smith Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Split Squat (Smith Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Split Squat (Smith Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Split Squat (Smith Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Split Squat (Smith Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Split Squat (Smith Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Standing Calf Raise
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
5 Sets
4-6 Reps
-
2
Barbell Row
4 Sets
4-6 Reps
-
3
Lat Pulldown
3 Sets
6-8 Reps
-
4
Seated Row (Cable)
3 Sets
6-8 Reps
-
5
Seated Wide-Grip Row (Cable)
3 Sets
6-8 Reps
-
6A
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
6B
Hammer Curl
3 Sets
10-12 Reps
-
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
4-6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
4-6 Reps
-
3
Front Squat (Paused)
3 Sets
6-8 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
6-8 Reps
-
5
Standing Calf Raise
4 Sets
6-8 Reps
-
Day 4
1
Bench Press (Smith Machine)
4 Sets
8-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 6
1
Squat (Smith Machine)
4 Sets
8-12 Reps
-
2
Leg Press
4 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
4
Split Squat (Smith Machine)
3 Sets
12-15 Reps
-
5
Leg Extension
3 Sets
12-15 Reps
-
6
Leg Curl
3 Sets
12-15 Reps
-
7
Standing Calf Raise
4 Sets
12-15 Reps
-
Day 5
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Seated Row (Cable)
4 Sets
8-12 Reps
-
3
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
-
4
Dumbbell Row
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Hammer Curl
3 Sets
12-15 Reps
-
7
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
8
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
4-6 Reps
-
2
Overhead Press (Barbell)
4 Sets
4-6 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
-
4A
Bench Press (Close Grip)
3 Sets
6-8 Reps
-
4B
Front Raise
3 Sets
6-8 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
-