logo
BoostcampPNG

Stronger Every Day

by null
1 athletes joined

Program Description

..

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 07, 2025 05:46
  • Last Edited
    Dec 07, 2025 08:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Front Delts
12.1%
Chest
9.4%
Upper Back
8.9%
Biceps
8.2%
Quadriceps
7.4%
Glutes
7.4%
Hamstrings
7.4%
Lats
5.4%
Middle Delts
5.4%
Abs
3.7%
Forearms
2.7%
Calves
2.5%
Rear Delts
1.5%
Adductors
1.2%
Abductors
1.2%
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
Bench Press (Barbell)
2
3
8 reps
4 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pull-Up (Assisted)
3
-
5
Overhead Press (Barbell)
5
10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
8 reps
4 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pull-Up (Assisted)
3
-
5
Overhead Press (Barbell)
5
10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
8 reps
4 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pull-Up (Assisted)
3
-
5
Overhead Press (Barbell)
5
10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
8 reps
4 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pull-Up (Assisted)
3
-
5
Overhead Press (Barbell)
5
10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
8 reps
4 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pull-Up (Assisted)
3
-
5
Overhead Press (Barbell)
5
10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
8 reps
4 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pull-Up (Assisted)
3
-
5
Overhead Press (Barbell)
5
10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
8 reps
4 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pull-Up (Assisted)
3
-
5
Overhead Press (Barbell)
5
10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
8 reps
4 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pull-Up (Assisted)
3
-
5
Overhead Press (Barbell)
5
10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
8 reps
4 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pull-Up (Assisted)
3
-
5
Overhead Press (Barbell)
5
10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
8 reps
4 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pull-Up (Assisted)
3
-
5
Overhead Press (Barbell)
5
10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
8 reps
4 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pull-Up (Assisted)
3
-
5
Overhead Press (Barbell)
5
10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
8 reps
4 reps
RPE 6
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pull-Up (Assisted)
3
-
5
Overhead Press (Barbell)
5
10 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8 reps
5 reps
-
-
2
Clean Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
3
Leg Press
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Seated Calf Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8 reps
5 reps
-
-
2
Clean Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
3
Leg Press
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Seated Calf Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8 reps
5 reps
-
-
2
Clean Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
3
Leg Press
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Seated Calf Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8 reps
5 reps
-
-
2
Clean Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
3
Leg Press
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Seated Calf Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8 reps
5 reps
-
-
2
Clean Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
3
Leg Press
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Seated Calf Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8 reps
5 reps
-
-
2
Clean Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
3
Leg Press
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Seated Calf Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8 reps
5 reps
-
-
2
Clean Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
3
Leg Press
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Seated Calf Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8 reps
5 reps
-
-
2
Clean Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
3
Leg Press
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Seated Calf Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8 reps
5 reps
-
-
2
Clean Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
3
Leg Press
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Seated Calf Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8 reps
5 reps
-
-
2
Clean Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
3
Leg Press
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Seated Calf Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8 reps
5 reps
-
-
2
Clean Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
3
Leg Press
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Seated Calf Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3
8 reps
5 reps
-
-
2
Clean Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
3
Leg Press
5
5 reps
-
4
Leg Curl
5
5 reps
-
5
Seated Calf Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
12 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Shrug (Barbell)
2
20 reps
-
4
T-Bar Row
2
10 reps
-
5
Incline Chest Press (Machine)
2
1
12 reps
-
-
6
Pec Deck (Machine)
2
12 reps
-
7
Seated Row (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
12 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Shrug (Barbell)
2
20 reps
-
4
T-Bar Row
2
10 reps
-
5
Incline Chest Press (Machine)
2
1
12 reps
-
-
6
Pec Deck (Machine)
2
12 reps
-
7
Seated Row (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
12 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Shrug (Barbell)
2
20 reps
-
4
T-Bar Row
2
10 reps
-
5
Incline Chest Press (Machine)
2
1
12 reps
-
-
6
Pec Deck (Machine)
2
12 reps
-
7
Seated Row (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
12 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Shrug (Barbell)
2
20 reps
-
4
T-Bar Row
2
10 reps
-
5
Incline Chest Press (Machine)
2
1
12 reps
-
-
6
Pec Deck (Machine)
2
12 reps
-
7
Seated Row (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
12 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Shrug (Barbell)
2
20 reps
-
4
T-Bar Row
2
10 reps
-
5
Incline Chest Press (Machine)
2
1
12 reps
-
-
6
Pec Deck (Machine)
2
12 reps
-
7
Seated Row (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
12 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Shrug (Barbell)
2
20 reps
-
4
T-Bar Row
2
10 reps
-
5
Incline Chest Press (Machine)
2
1
12 reps
-
-
6
Pec Deck (Machine)
2
12 reps
-
7
Seated Row (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
12 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Shrug (Barbell)
2
20 reps
-
4
T-Bar Row
2
10 reps
-
5
Incline Chest Press (Machine)
2
1
12 reps
-
-
6
Pec Deck (Machine)
2
12 reps
-
7
Seated Row (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
12 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Shrug (Barbell)
2
20 reps
-
4
T-Bar Row
2
10 reps
-
5
Incline Chest Press (Machine)
2
1
12 reps
-
-
6
Pec Deck (Machine)
2
12 reps
-
7
Seated Row (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
12 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Shrug (Barbell)
2
20 reps
-
4
T-Bar Row
2
10 reps
-
5
Incline Chest Press (Machine)
2
1
12 reps
-
-
6
Pec Deck (Machine)
2
12 reps
-
7
Seated Row (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
12 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Shrug (Barbell)
2
20 reps
-
4
T-Bar Row
2
10 reps
-
5
Incline Chest Press (Machine)
2
1
12 reps
-
-
6
Pec Deck (Machine)
2
12 reps
-
7
Seated Row (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
12 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Shrug (Barbell)
2
20 reps
-
4
T-Bar Row
2
10 reps
-
5
Incline Chest Press (Machine)
2
1
12 reps
-
-
6
Pec Deck (Machine)
2
12 reps
-
7
Seated Row (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
12 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Shrug (Barbell)
2
20 reps
-
4
T-Bar Row
2
10 reps
-
5
Incline Chest Press (Machine)
2
1
12 reps
-
-
6
Pec Deck (Machine)
2
12 reps
-
7
Seated Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
-
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Overhead Extension (Dumbbell)
2
1
12 reps
-
-
6
Concentration Curl
2
12 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
-
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Overhead Extension (Dumbbell)
2
1
12 reps
-
-
6
Concentration Curl
2
12 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
-
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Overhead Extension (Dumbbell)
2
1
12 reps
-
-
6
Concentration Curl
2
12 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
-
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Overhead Extension (Dumbbell)
2
1
12 reps
-
-
6
Concentration Curl
2
12 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
-
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Overhead Extension (Dumbbell)
2
1
12 reps
-
-
6
Concentration Curl
2
12 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
-
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Overhead Extension (Dumbbell)
2
1
12 reps
-
-
6
Concentration Curl
2
12 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
-
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Overhead Extension (Dumbbell)
2
1
12 reps
-
-
6
Concentration Curl
2
12 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
-
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Overhead Extension (Dumbbell)
2
1
12 reps
-
-
6
Concentration Curl
2
12 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
-
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Overhead Extension (Dumbbell)
2
1
12 reps
-
-
6
Concentration Curl
2
12 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
-
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Overhead Extension (Dumbbell)
2
1
12 reps
-
-
6
Concentration Curl
2
12 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
-
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Overhead Extension (Dumbbell)
2
1
12 reps
-
-
6
Concentration Curl
2
12 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
-
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Overhead Extension (Dumbbell)
2
1
12 reps
-
-
6
Concentration Curl
2
12 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Lateral Raise (Machine)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
8 Reps
4 Reps
@6
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Pull-Up (Assisted)
3 Sets
-
5
Overhead Press (Barbell)
5 Sets
10 Reps
@6
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
7
Skull Crusher (Barbell)
2 Sets
8 Reps
@8
Day 2
1
Squat (Smith Machine)
2 Sets
3 Sets
8 Reps
5 Reps
-
-
2
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
-
-
-
-
-
3
Leg Press
5 Sets
5 Reps
-
4
Leg Curl
5 Sets
5 Reps
-
5
Seated Calf Raise
5 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
12 Reps
-
-
2
Cable Crossover
3 Sets
15 Reps
-
3
Shrug (Barbell)
2 Sets
20 Reps
-
4
T-Bar Row
2 Sets
10 Reps
-
5
Incline Chest Press (Machine)
2 Sets
1 Set
12 Reps
-
-
6
Pec Deck (Machine)
2 Sets
12 Reps
-
7
Seated Row (Cable)
3 Sets
15 Reps
-
Day 4
1
JM Press (Smith Machine)
3 Sets
12 Reps
-
2
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
-
-
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
5
Overhead Extension (Dumbbell)
2 Sets
1 Set
12 Reps
-
-
6
Concentration Curl
2 Sets
12 Reps
-
7
Lateral Raise (Cable)
3 Sets
10 Reps
-
8
Lateral Raise (Machine)
3 Sets
10 Reps
-