logo
BoostcampPNG

Tom's Hypertrophy

by Tom
1 athletes joined
5.0
(1 rating)

Program Description

Natural Bodybuilding split - Hypertrophy focused.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 23, 2026 08:50
  • Last Edited
    Mar 23, 2026 09:46
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.1%
Triceps
12%
Hamstrings
10.2%
Quadriceps
9.4%
Chest
8.9%
Upper Back
8.6%
Glutes
7.9%
Biceps
7.1%
Middle Delts
6.8%
Rear Delts
4.2%
Abs
3.1%
Lats
3.1%
Forearms
2.4%
Lower Back
1.6%
Adductors
0.8%
Abductors
0.8%
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
1
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Press (Machine)
4
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Landmine Push Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Press (Machine)
4
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Landmine Push Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Press (Machine)
4
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Landmine Push Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Press (Machine)
4
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Landmine Push Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Press (Machine)
4
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Landmine Push Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Press (Machine)
4
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Landmine Push Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Press (Machine)
4
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Landmine Push Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Press (Machine)
4
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Landmine Push Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Press (Machine)
4
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Landmine Push Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Press (Machine)
4
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Landmine Push Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Press (Machine)
4
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Landmine Push Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Chest Press (Machine)
4
12 reps
-
4
Close Grip Bench Press (Smith Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Landmine Push Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Goblet Squat
3
12 reps
-
5
Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Goblet Squat
3
12 reps
-
5
Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Goblet Squat
3
12 reps
-
5
Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Goblet Squat
3
12 reps
-
5
Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Goblet Squat
3
12 reps
-
5
Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Goblet Squat
3
12 reps
-
5
Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Goblet Squat
3
12 reps
-
5
Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Goblet Squat
3
12 reps
-
5
Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Goblet Squat
3
12 reps
-
5
Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Goblet Squat
3
12 reps
-
5
Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Goblet Squat
3
12 reps
-
5
Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Goblet Squat
3
12 reps
-
5
Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
-
2
Upright Row (Cable)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
5
Shrug (Trap Bar)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
-
2
Upright Row (Cable)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
5
Shrug (Trap Bar)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
-
2
Upright Row (Cable)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
5
Shrug (Trap Bar)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
-
2
Upright Row (Cable)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
5
Shrug (Trap Bar)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
-
2
Upright Row (Cable)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
5
Shrug (Trap Bar)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
-
2
Upright Row (Cable)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
5
Shrug (Trap Bar)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
-
2
Upright Row (Cable)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
5
Shrug (Trap Bar)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
-
2
Upright Row (Cable)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
5
Shrug (Trap Bar)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
-
2
Upright Row (Cable)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
5
Shrug (Trap Bar)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
-
2
Upright Row (Cable)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
5
Shrug (Trap Bar)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
-
2
Upright Row (Cable)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
5
Shrug (Trap Bar)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
10 reps
-
2
Upright Row (Cable)
3
10 reps
-
3
Face Pull
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
12 reps
10 reps
-
-
5
Shrug (Trap Bar)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Kneeling Smith Press - Middle Chest
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Kneeling Smith Press - Middle Chest
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Kneeling Smith Press - Middle Chest
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Kneeling Smith Press - Middle Chest
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Kneeling Smith Press - Middle Chest
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Kneeling Smith Press - Middle Chest
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Kneeling Smith Press - Middle Chest
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Kneeling Smith Press - Middle Chest
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Kneeling Smith Press - Middle Chest
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Kneeling Smith Press - Middle Chest
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Kneeling Smith Press - Middle Chest
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Kneeling Smith Press - Middle Chest
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Landmine Push Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Split Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Upright Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
-
-
-
5
Shrug (Trap Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Kneeling Smith Press - Middle Chest
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Tom Age 35
3 hours ago
Above expectation strength gains
Above expectation muscle gains
Marginal modifications
Great program