logo
BoostcampPNG

Be Strong 4

by First name Last name

Program Description

Continued personal growth

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 19, 2025 06:50
  • Last Edited
    Sep 19, 2025 06:56
Muscle Engagement
Front
Back
MuscleSet
Biceps
17.2%
Lats
15.4%
Chest
12.7%
Upper Back
10.9%
Triceps
10.7%
Front Delts
9.8%
Middle Delts
8.2%
Rear Delts
4.1%
Hamstrings
4.1%
Quadriceps
4.1%
Forearms
2%
Abs
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
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
1
3
10 reps
12 reps
15 reps
-
-
-
1B
Pinwheel Curl
4
20 reps
-
1C
Underhand Lat Pulldown
1
1
4
10 reps
15 reps
20 reps
-
-
-
2A
Lat Pulldown (Single Arm)
5
10 reps
-
2B
Face Pull
4
15 reps
-
3A
Pullover (Dumbbell)
4
15 reps
-
3B
Leg Curl
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
5
15 reps
-
1B
Overhead Press (Dumbbell)
4
10 reps
-
2A
Bench Press (Dumbbell)
5
15 reps
-
2B
Tricep Pushdown (Cable)
5
15 reps
-
3A
Leg Extension
4
25 reps
-
3B
Lateral Raise (Dumbbell)
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
15 Reps
10 Reps
-
-
-
-
-
-
1B
Pinwheel Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
1C
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
-
-
2A
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
2B
Face Pull
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3A
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3B
Leg Curl
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
Day 2
1A
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
1B
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
2B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
3A
Leg Extension
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
3B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
Day 3
1A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
15 Reps
10 Reps
-
-
-
-
-
-
1B
Pinwheel Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
1C
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
-
-
2A
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
2B
Face Pull
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3A
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3B
Leg Curl
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
Day 4
1A
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
1B
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
2B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
3A
Leg Extension
1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
-
-
-
-
3B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-