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BoostcampPNG

Full body v3

by Roberto B.
2 athletes joined

Program Description

Full body da veri duri

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 27, 2025 06:48
  • Last Edited
    Nov 10, 2025 06:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Upper Back
14.3%
Front Delts
12.7%
Lats
10.8%
Biceps
10.5%
Chest
8.4%
Middle Delts
8.4%
Rear Delts
4.9%
Forearms
3.5%
Quadriceps
3.2%
Hamstrings
3.2%
Lower Back
1.6%
Adductors
1.6%
Glutes
0.8%
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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
Leg Extension
3
10-15 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Pec Deck (Machine)
3
6-10 reps
-
6
Lat Pulldown
2
1
5-8 reps
10-15 reps
-
-
7A
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7B
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Lying Side Lateral Raise
3
10-15 reps
-
9
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Pec Deck (Machine)
3
6-10 reps
-
6
Lat Pulldown
2
1
5-8 reps
10-15 reps
-
-
7A
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7B
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Lying Side Lateral Raise
3
10-15 reps
-
9
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Pec Deck (Machine)
3
6-10 reps
-
6
Lat Pulldown
2
1
5-8 reps
10-15 reps
-
-
7A
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7B
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Lying Side Lateral Raise
3
10-15 reps
-
9
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Pec Deck (Machine)
3
6-10 reps
-
6
Lat Pulldown
2
1
5-8 reps
10-15 reps
-
-
7A
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7B
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Lying Side Lateral Raise
3
10-15 reps
-
9
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Pec Deck (Machine)
3
6-10 reps
-
6
Lat Pulldown
2
1
5-8 reps
10-15 reps
-
-
7A
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7B
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Lying Side Lateral Raise
3
10-15 reps
-
9
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Pec Deck (Machine)
3
6-10 reps
-
6
Lat Pulldown
2
1
5-8 reps
10-15 reps
-
-
7A
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7B
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Lying Side Lateral Raise
3
10-15 reps
-
9
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Pec Deck (Machine)
3
6-10 reps
-
6
Lat Pulldown
2
1
5-8 reps
10-15 reps
-
-
7A
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7B
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Lying Side Lateral Raise
3
10-15 reps
-
9
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Pec Deck (Machine)
3
6-10 reps
-
6
Lat Pulldown
2
1
5-8 reps
10-15 reps
-
-
7A
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7B
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Lying Side Lateral Raise
3
10-15 reps
-
9
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Pec Deck (Machine)
3
6-10 reps
-
6
Lat Pulldown
2
1
5-8 reps
10-15 reps
-
-
7A
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7B
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Lying Side Lateral Raise
3
10-15 reps
-
9
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Pec Deck (Machine)
3
6-10 reps
-
6
Lat Pulldown
2
1
5-8 reps
10-15 reps
-
-
7A
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7B
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Lying Side Lateral Raise
3
10-15 reps
-
9
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Pec Deck (Machine)
3
6-10 reps
-
6
Lat Pulldown
2
1
5-8 reps
10-15 reps
-
-
7A
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7B
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Lying Side Lateral Raise
3
10-15 reps
-
9
Reverse Pec Deck
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Back Extension (Weighted)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
10-15 reps
-
5
Pec Deck (Machine)
3
6-10 reps
-
6
Lat Pulldown
2
1
5-8 reps
10-15 reps
-
-
7A
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7B
Preacher Curl (EZ Bar)
3
6-10 reps
-
8
Lying Side Lateral Raise
3
10-15 reps
-
9
Reverse Pec Deck
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2A
Leg Extension
3
6-10 reps
-
2B
Leg Curl
3
6-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7A
Hammer Curl (Dumbbell)
2
6-10 reps
-
7B
Skull Crusher (Dumbbell)
2
6-10 reps
-
8A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8B
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Rear Delt Fly (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2A
Leg Extension
3
6-10 reps
-
2B
Leg Curl
3
6-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7A
Hammer Curl (Dumbbell)
2
6-10 reps
-
7B
Skull Crusher (Dumbbell)
2
6-10 reps
-
8A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8B
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Rear Delt Fly (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2A
Leg Extension
3
6-10 reps
-
2B
Leg Curl
3
6-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7A
Hammer Curl (Dumbbell)
2
6-10 reps
-
7B
Skull Crusher (Dumbbell)
2
6-10 reps
-
8A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8B
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Rear Delt Fly (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2A
Leg Extension
3
6-10 reps
-
2B
Leg Curl
3
6-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7A
Hammer Curl (Dumbbell)
2
6-10 reps
-
7B
Skull Crusher (Dumbbell)
2
6-10 reps
-
8A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8B
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Rear Delt Fly (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2A
Leg Extension
3
6-10 reps
-
2B
Leg Curl
3
6-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7A
Hammer Curl (Dumbbell)
2
6-10 reps
-
7B
Skull Crusher (Dumbbell)
2
6-10 reps
-
8A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8B
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Rear Delt Fly (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2A
Leg Extension
3
6-10 reps
-
2B
Leg Curl
3
6-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7A
Hammer Curl (Dumbbell)
2
6-10 reps
-
7B
Skull Crusher (Dumbbell)
2
6-10 reps
-
8A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8B
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Rear Delt Fly (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2A
Leg Extension
3
6-10 reps
-
2B
Leg Curl
3
6-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7A
Hammer Curl (Dumbbell)
2
6-10 reps
-
7B
Skull Crusher (Dumbbell)
2
6-10 reps
-
8A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8B
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Rear Delt Fly (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2A
Leg Extension
3
6-10 reps
-
2B
Leg Curl
3
6-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7A
Hammer Curl (Dumbbell)
2
6-10 reps
-
7B
Skull Crusher (Dumbbell)
2
6-10 reps
-
8A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8B
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Rear Delt Fly (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2A
Leg Extension
3
6-10 reps
-
2B
Leg Curl
3
6-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7A
Hammer Curl (Dumbbell)
2
6-10 reps
-
7B
Skull Crusher (Dumbbell)
2
6-10 reps
-
8A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8B
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Rear Delt Fly (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2A
Leg Extension
3
6-10 reps
-
2B
Leg Curl
3
6-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7A
Hammer Curl (Dumbbell)
2
6-10 reps
-
7B
Skull Crusher (Dumbbell)
2
6-10 reps
-
8A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8B
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Rear Delt Fly (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2A
Leg Extension
3
6-10 reps
-
2B
Leg Curl
3
6-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7A
Hammer Curl (Dumbbell)
2
6-10 reps
-
7B
Skull Crusher (Dumbbell)
2
6-10 reps
-
8A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8B
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Rear Delt Fly (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
-
2A
Leg Extension
3
6-10 reps
-
2B
Leg Curl
3
6-10 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7A
Hammer Curl (Dumbbell)
2
6-10 reps
-
7B
Skull Crusher (Dumbbell)
2
6-10 reps
-
8A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8B
Incline Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
3
8-12 reps
-
10
Rear Delt Fly (Cable)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6A
Incline Chest Press (Machine)
3
6-10 reps
-
6B
Single Arm Row (Cable)
3
10-15 reps
-
7
Arnold Press
5
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6A
Incline Chest Press (Machine)
3
6-10 reps
-
6B
Single Arm Row (Cable)
3
10-15 reps
-
7
Arnold Press
5
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6A
Incline Chest Press (Machine)
3
6-10 reps
-
6B
Single Arm Row (Cable)
3
10-15 reps
-
7
Arnold Press
5
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6A
Incline Chest Press (Machine)
3
6-10 reps
-
6B
Single Arm Row (Cable)
3
10-15 reps
-
7
Arnold Press
5
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6A
Incline Chest Press (Machine)
3
6-10 reps
-
6B
Single Arm Row (Cable)
3
10-15 reps
-
7
Arnold Press
5
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6A
Incline Chest Press (Machine)
3
6-10 reps
-
6B
Single Arm Row (Cable)
3
10-15 reps
-
7
Arnold Press
5
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6A
Incline Chest Press (Machine)
3
6-10 reps
-
6B
Single Arm Row (Cable)
3
10-15 reps
-
7
Arnold Press
5
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6A
Incline Chest Press (Machine)
3
6-10 reps
-
6B
Single Arm Row (Cable)
3
10-15 reps
-
7
Arnold Press
5
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6A
Incline Chest Press (Machine)
3
6-10 reps
-
6B
Single Arm Row (Cable)
3
10-15 reps
-
7
Arnold Press
5
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6A
Incline Chest Press (Machine)
3
6-10 reps
-
6B
Single Arm Row (Cable)
3
10-15 reps
-
7
Arnold Press
5
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6A
Incline Chest Press (Machine)
3
6-10 reps
-
6B
Single Arm Row (Cable)
3
10-15 reps
-
7
Arnold Press
5
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
6-10 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
5-8 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6A
Incline Chest Press (Machine)
3
6-10 reps
-
6B
Single Arm Row (Cable)
3
10-15 reps
-
7
Arnold Press
5
5-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Back Extension (Weighted)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Pec Deck (Machine)
3 Sets
6-10 Reps
-
6
Lat Pulldown
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
10-15 Reps
-
-
-
7A
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
7B
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
8
Lying Side Lateral Raise
3 Sets
10-15 Reps
-
9
Reverse Pec Deck
3 Sets
8-12 Reps
-
Day 2
1
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
2A
Leg Extension
3 Sets
6-10 Reps
-
2B
Leg Curl
3 Sets
6-10 Reps
-
3
Dip (Weighted)
3 Sets
8-12 Reps
-
4
Chin-Up (Weighted)
3 Sets
8-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
6
Pullover (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7A
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
-
7B
Skull Crusher (Dumbbell)
2 Sets
6-10 Reps
-
8A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
8B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
10
Rear Delt Fly (Cable)
3 Sets
10-20 Reps
-
Day 3
1
Single Leg Extension
3 Sets
6-10 Reps
-
2
Lying Leg Curl
3 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
5-8 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
6A
Incline Chest Press (Machine)
3 Sets
6-10 Reps
-
6B
Single Arm Row (Cable)
3 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
7
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
-
-