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Beast Mode Basics

by James M
2 athletes joined

Program Description

Want to gain size? Gain strength? Start here - old school compound and isolation exercises to pack on muscle and prepare for more advanced programs. This program is designed to hit muscles hard enough so you only need to train them once a week. Do a warm up set for around 15 reps before the working sets listed. It's a good idea to set some one rep maximums before starting the program and then repeating at the end of the program. This will help you measure your progress. In future programs we will introduce more complex training, supersets, giant sets and pre-exhaust.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 06, 2025 10:18
  • Last Edited
    Mar 11, 2025 08:54
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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
2
8 reps
6 reps
-
-
2
Lat Pulldown
2
2
8 reps
6 reps
-
-
3
Incline Bench Press (Dumbbell)
2
2
8 reps
6 reps
-
-
4
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
-
-
5
Chest Fly (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Wide-Grip Row (Cable)
2
2
8 reps
6 reps
-
-
7
Cable Crossover
2
2
8 reps
6 reps
-
-
8
T-Bar Row
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Lat Pulldown
2
2
8 reps
6 reps
-
-
3
Incline Bench Press (Dumbbell)
2
2
8 reps
6 reps
-
-
4
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
-
-
5
Chest Fly (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Wide-Grip Row (Cable)
2
2
8 reps
6 reps
-
-
7
Cable Crossover
2
2
8 reps
6 reps
-
-
8
T-Bar Row
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Lat Pulldown
2
2
8 reps
6 reps
-
-
3
Incline Bench Press (Dumbbell)
2
2
8 reps
6 reps
-
-
4
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
-
-
5
Chest Fly (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Wide-Grip Row (Cable)
2
2
8 reps
6 reps
-
-
7
Cable Crossover
2
2
8 reps
6 reps
-
-
8
T-Bar Row
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
8 reps
6 reps
-
-
2
Lat Pulldown
2
2
8 reps
6 reps
-
-
3
Incline Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
4
Bent Over Row (Barbell)
2
2
8 reps
6 reps
-
-
5
Pec Deck (Machine)
2
2
8 reps
6 reps
-
-
6
Seated Row (Cable)
2
2
8 reps
6 reps
-
-
7
Cable Crossover
2
2
8 reps
6 reps
-
-
8
Shrug (Dumbbell)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
8 reps
6 reps
-
-
2
Lat Pulldown
2
2
8 reps
6 reps
-
-
3
Incline Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
4
Bent Over Row (Barbell)
2
2
8 reps
6 reps
-
-
5
Pec Deck (Machine)
2
2
8 reps
6 reps
-
-
6
Seated Row (Cable)
2
2
8 reps
6 reps
-
-
7
Cable Crossover
2
2
8 reps
6 reps
-
-
8
Shrug (Dumbbell)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
8 reps
6 reps
-
-
2
Lat Pulldown
2
2
8 reps
6 reps
-
-
3
Incline Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
4
Bent Over Row (Barbell)
2
2
8 reps
6 reps
-
-
5
Pec Deck (Machine)
2
2
8 reps
6 reps
-
-
6
Seated Row (Cable)
2
2
8 reps
6 reps
-
-
7
Cable Crossover
2
2
8 reps
6 reps
-
-
8
Shrug (Dumbbell)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
2
8 reps
6 reps
-
-
2
Pullover (Machine)
2
2
8 reps
6 reps
-
-
3
Incline Chest Fly (Dumbbell)
2
2
8 reps
6 reps
-
-
4
T-Bar Row
2
2
8 reps
6 reps
-
-
5
Cable Crossover
2
2
8 reps
6 reps
-
-
6
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
-
-
7
Bench Press (Dumbbell)
2
2
8 reps
6 reps
-
-
8
Shrug (Dumbbell)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
2
8 reps
6 reps
-
-
2
Pullover (Machine)
2
2
8 reps
6 reps
-
-
3
Incline Chest Fly (Dumbbell)
2
2
8 reps
6 reps
-
-
4
T-Bar Row
2
2
8 reps
6 reps
-
-
5
Cable Crossover
2
2
8 reps
6 reps
-
-
6
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
-
-
7
Bench Press (Dumbbell)
2
2
8 reps
6 reps
-
-
8
Shrug (Dumbbell)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
2
8 reps
6 reps
-
-
2
Pullover (Machine)
2
2
8 reps
6 reps
-
-
3
Incline Chest Fly (Dumbbell)
2
2
8 reps
6 reps
-
-
4
T-Bar Row
2
2
8 reps
6 reps
-
-
5
Cable Crossover
2
2
8 reps
6 reps
-
-
6
Lat Pulldown (Close Grip)
2
2
8 reps
6 reps
-
-
7
Bench Press (Dumbbell)
2
2
8 reps
6 reps
-
-
8
Shrug (Dumbbell)
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Lat Pulldown
2
2
8 reps
6 reps
-
-
3
Incline Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
4
High Row
2
2
8 reps
6 reps
-
-
5
Pec Deck (Machine)
2
2
8 reps
6 reps
-
-
6
Bent Over Row (Barbell)
2
2
8 reps
6 reps
-
-
7
Cable Crossover
2
2
8 reps
6 reps
-
-
8
T-Bar Row
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Lat Pulldown
2
2
8 reps
6 reps
-
-
3
Incline Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
4
High Row
2
2
8 reps
6 reps
-
-
5
Pec Deck (Machine)
2
2
8 reps
6 reps
-
-
6
Bent Over Row (Barbell)
2
2
8 reps
6 reps
-
-
7
Cable Crossover
2
2
8 reps
6 reps
-
-
8
T-Bar Row
2
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Lat Pulldown
2
2
8 reps
6 reps
-
-
3
Incline Bench Press (Barbell)
2
2
8 reps
6 reps
-
-
4
High Row
2
2
8 reps
6 reps
-
-
5
Pec Deck (Machine)
2
2
8 reps
6 reps
-
-
6
Bent Over Row (Barbell)
2
2
8 reps
6 reps
-
-
7
Cable Crossover
2
2
8 reps
6 reps
-
-
8
T-Bar Row
2
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
2
8 reps
6 reps
-
-
2
Bench Press (Close Grip)
2
2
8 reps
6 reps
-
-
3
Hack Squat
2
2
8 reps
6 reps
-
-
4
Tricep Pushdown (Cable)
2
2
8 reps
6 reps
-
-
5
Standing Calf Raise
2
2
8 reps
6 reps
-
-
6
French Press
2
2
8 reps
6 reps
-
-
7
Leg Extension
2
2
8 reps
6 reps
-
-
8
Seated Dip (Machine)
2
2
8 reps
6 reps
-
-
9
Leg Curl
2
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
2
8 reps
6 reps
-
-
2
Bench Press (Close Grip)
2
2
8 reps
6 reps
-
-
3
Hack Squat
2
2
8 reps
6 reps
-
-
4
Tricep Pushdown (Cable)
2
2
8 reps
6 reps
-
-
5
Standing Calf Raise
2
2
8 reps
6 reps
-
-
6
French Press
2
2
8 reps
6 reps
-
-
7
Leg Extension
2
2
8 reps
6 reps
-
-
8
Seated Dip (Machine)
2
2
8 reps
6 reps
-
-
9
Leg Curl
2
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
2
8 reps
6 reps
-
-
2
Bench Press (Close Grip)
2
2
8 reps
6 reps
-
-
3
Hack Squat
2
2
8 reps
6 reps
-
-
4
Tricep Pushdown (Cable)
2
2
8 reps
6 reps
-
-
5
Standing Calf Raise
2
2
8 reps
6 reps
-
-
6
French Press
2
2
8 reps
6 reps
-
-
7
Leg Extension
2
2
8 reps
6 reps
-
-
8
Seated Dip (Machine)
2
2
8 reps
6 reps
-
-
9
Leg Curl
2
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
2
8 reps
6 reps
-
-
2
Tricep Rope Push Down (Cable)
2
2
8 reps
6 reps
-
-
3
Leg Press
2
2
8 reps
6 reps
-
-
4
Skull Crusher (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Standing Calf Raise
2
2
8 reps
6 reps
-
-
6
JM Press
2
2
8 reps
6 reps
-
-
7
Leg Extension
2
2
8 reps
6 reps
-
-
8
Seated Dip (Machine)
2
2
8 reps
6 reps
-
-
9
Leg Curl
2
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
2
8 reps
6 reps
-
-
2
Tricep Rope Push Down (Cable)
2
2
8 reps
6 reps
-
-
3
Leg Press
2
2
8 reps
6 reps
-
-
4
Skull Crusher (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Standing Calf Raise
2
2
8 reps
6 reps
-
-
6
JM Press
2
2
8 reps
6 reps
-
-
7
Leg Extension
2
2
8 reps
6 reps
-
-
8
Seated Dip (Machine)
2
2
8 reps
6 reps
-
-
9
Leg Curl
2
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
2
8 reps
6 reps
-
-
2
Tricep Rope Push Down (Cable)
2
2
8 reps
6 reps
-
-
3
Leg Press
2
2
8 reps
6 reps
-
-
4
Skull Crusher (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Standing Calf Raise
2
2
8 reps
6 reps
-
-
6
JM Press
2
2
8 reps
6 reps
-
-
7
Leg Extension
2
2
8 reps
6 reps
-
-
8
Seated Dip (Machine)
2
2
8 reps
6 reps
-
-
9
Leg Curl
2
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Bench Press (Close Grip)
2
2
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
2
2
8 reps
6 reps
-
-
4
French Press
2
2
8 reps
6 reps
-
-
5
Standing Calf Raise
2
2
8 reps
6 reps
-
-
6
Tricep Rope Push Down (Cable)
2
2
8 reps
6 reps
-
-
7
Leg Curl
2
2
8 reps
6 reps
-
-
8
Seated Dip (Machine)
2
2
8 reps
6 reps
-
-
9
Leg Extension
2
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Bench Press (Close Grip)
2
2
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
2
2
8 reps
6 reps
-
-
4
French Press
2
2
8 reps
6 reps
-
-
5
Standing Calf Raise
2
2
8 reps
6 reps
-
-
6
Tricep Rope Push Down (Cable)
2
2
8 reps
6 reps
-
-
7
Leg Curl
2
2
8 reps
6 reps
-
-
8
Seated Dip (Machine)
2
2
8 reps
6 reps
-
-
9
Leg Extension
2
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Bench Press (Close Grip)
2
2
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
2
2
8 reps
6 reps
-
-
4
French Press
2
2
8 reps
6 reps
-
-
5
Standing Calf Raise
2
2
8 reps
6 reps
-
-
6
Tricep Rope Push Down (Cable)
2
2
8 reps
6 reps
-
-
7
Leg Curl
2
2
8 reps
6 reps
-
-
8
Seated Dip (Machine)
2
2
8 reps
6 reps
-
-
9
Leg Extension
2
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Tricep Pushdown (Cable)
2
2
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
2
2
8 reps
6 reps
-
-
4
Close Grip Bench Press (Smith Machine)
2
2
8 reps
6 reps
-
-
5
Leg Curl
2
2
8 reps
6 reps
-
-
6
Seated Dip (Machine)
2
2
8 reps
6 reps
-
-
7
Leg Extension
2
2
8 reps
6 reps
-
-
8
Tricep Rope Push Down (Cable)
2
2
8 reps
6 reps
-
-
9
Standing Calf Raise
2
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Tricep Pushdown (Cable)
2
2
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
2
2
8 reps
6 reps
-
-
4
Close Grip Bench Press (Smith Machine)
2
2
8 reps
6 reps
-
-
5
Leg Curl
2
2
8 reps
6 reps
-
-
6
Seated Dip (Machine)
2
2
8 reps
6 reps
-
-
7
Leg Extension
2
2
8 reps
6 reps
-
-
8
Tricep Rope Push Down (Cable)
2
2
8 reps
6 reps
-
-
9
Standing Calf Raise
2
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
-
-
2
Tricep Pushdown (Cable)
2
2
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
2
2
8 reps
6 reps
-
-
4
Close Grip Bench Press (Smith Machine)
2
2
8 reps
6 reps
-
-
5
Leg Curl
2
2
8 reps
6 reps
-
-
6
Seated Dip (Machine)
2
2
8 reps
6 reps
-
-
7
Leg Extension
2
2
8 reps
6 reps
-
-
8
Tricep Rope Push Down (Cable)
2
2
8 reps
6 reps
-
-
9
Standing Calf Raise
2
2
8 reps
6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
8 reps
6 reps
-
-
2
Bicep Curl (Barbell)
2
2
8 reps
6 reps
-
-
3
Upright Row (Barbell)
2
2
8 reps
6 reps
-
-
4
Incline Curl (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Front Raise
2
2
10 reps
8 reps
-
-
6
Preacher Curl (EZ Bar)
2
2
8 reps
6 reps
-
-
7
Lateral Raise (Dumbbell)
2
2
10 reps
8 reps
-
-
8
Concentration Curl
2
2
10 reps
8 reps
-
-
9
Rear Delt Fly (Machine)
2
2
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
8 reps
6 reps
-
-
2
Bicep Curl (Barbell)
2
2
8 reps
6 reps
-
-
3
Upright Row (Barbell)
2
2
8 reps
6 reps
-
-
4
Incline Curl (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Front Raise
2
2
10 reps
8 reps
-
-
6
Preacher Curl (EZ Bar)
2
2
8 reps
6 reps
-
-
7
Lateral Raise (Dumbbell)
2
2
10 reps
8 reps
-
-
8
Concentration Curl
2
2
10 reps
8 reps
-
-
9
Rear Delt Fly (Machine)
2
2
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
8 reps
6 reps
-
-
2
Bicep Curl (Barbell)
2
2
8 reps
6 reps
-
-
3
Upright Row (Barbell)
2
2
8 reps
6 reps
-
-
4
Incline Curl (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Front Raise
2
2
10 reps
8 reps
-
-
6
Preacher Curl (EZ Bar)
2
2
8 reps
6 reps
-
-
7
Lateral Raise (Dumbbell)
2
2
10 reps
8 reps
-
-
8
Concentration Curl
2
2
10 reps
8 reps
-
-
9
Rear Delt Fly (Machine)
2
2
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Alternating Dumbbell Curl
2
2
8 reps
6 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
10 reps
8 reps
-
-
4
Incline Curl (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Front Raise
2
2
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
2
2
8 reps
6 reps
-
-
7
High Pull
2
2
8 reps
6 reps
-
-
8
Concentration Curl
2
2
10 reps
8 reps
-
-
9
Rear Delt Fly (Machine)
2
2
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Alternating Dumbbell Curl
2
2
8 reps
6 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
10 reps
8 reps
-
-
4
Incline Curl (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Front Raise
2
2
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
2
2
8 reps
6 reps
-
-
7
High Pull
2
2
8 reps
6 reps
-
-
8
Concentration Curl
2
2
10 reps
8 reps
-
-
9
Rear Delt Fly (Machine)
2
2
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
8 reps
6 reps
-
-
2
Alternating Dumbbell Curl
2
2
8 reps
6 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
10 reps
8 reps
-
-
4
Incline Curl (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Front Raise
2
2
10 reps
8 reps
-
-
6
Bicep Curl (Barbell)
2
2
8 reps
6 reps
-
-
7
High Pull
2
2
8 reps
6 reps
-
-
8
Concentration Curl
2
2
10 reps
8 reps
-
-
9
Rear Delt Fly (Machine)
2
2
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
2
10 reps
8 reps
-
-
2
Alternating Dumbbell Curl
2
2
8 reps
6 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
10 reps
8 reps
-
-
4
Incline Curl (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Behind-the-Neck Push Press
2
2
8 reps
6 reps
-
-
6
Bicep Curl (Barbell)
2
2
8 reps
6 reps
-
-
7
Upright Row (Barbell)
2
2
8 reps
6 reps
-
-
8
Concentration Curl
2
2
10 reps
8 reps
-
-
9
Rear Delt Fly (Machine)
2
2
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
2
10 reps
8 reps
-
-
2
Alternating Dumbbell Curl
2
2
8 reps
6 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
10 reps
8 reps
-
-
4
Incline Curl (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Behind-the-Neck Push Press
2
2
8 reps
6 reps
-
-
6
Bicep Curl (Barbell)
2
2
8 reps
6 reps
-
-
7
Upright Row (Barbell)
2
2
8 reps
6 reps
-
-
8
Concentration Curl
2
2
10 reps
8 reps
-
-
9
Rear Delt Fly (Machine)
2
2
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
2
10 reps
8 reps
-
-
2
Alternating Dumbbell Curl
2
2
8 reps
6 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
10 reps
8 reps
-
-
4
Incline Curl (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Behind-the-Neck Push Press
2
2
8 reps
6 reps
-
-
6
Bicep Curl (Barbell)
2
2
8 reps
6 reps
-
-
7
Upright Row (Barbell)
2
2
8 reps
6 reps
-
-
8
Concentration Curl
2
2
10 reps
8 reps
-
-
9
Rear Delt Fly (Machine)
2
2
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Alternating Dumbbell Curl
2
2
8 reps
6 reps
-
-
3
Front Raise
2
2
10 reps
8 reps
-
-
4
Incline Curl (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Overhead Press (Barbell)
2
2
8 reps
6 reps
-
-
6
Rear Delt Fly (Machine)
2
2
10 reps
8 reps
-
-
7
Concentration Curl
2
2
10 reps
8 reps
-
-
8
Lateral Raise (Cable)
2
2
8 reps
6 reps
-
-
9
Bicep Curl (Barbell)
2
2
8 reps
6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Alternating Dumbbell Curl
2
2
8 reps
6 reps
-
-
3
Front Raise
2
2
10 reps
8 reps
-
-
4
Incline Curl (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Overhead Press (Barbell)
2
2
8 reps
6 reps
-
-
6
Rear Delt Fly (Machine)
2
2
10 reps
8 reps
-
-
7
Concentration Curl
2
2
10 reps
8 reps
-
-
8
Lateral Raise (Cable)
2
2
8 reps
6 reps
-
-
9
Bicep Curl (Barbell)
2
2
8 reps
6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Alternating Dumbbell Curl
2
2
8 reps
6 reps
-
-
3
Front Raise
2
2
10 reps
8 reps
-
-
4
Incline Curl (Dumbbell)
2
2
8 reps
6 reps
-
-
5
Overhead Press (Barbell)
2
2
8 reps
6 reps
-
-
6
Rear Delt Fly (Machine)
2
2
10 reps
8 reps
-
-
7
Concentration Curl
2
2
10 reps
8 reps
-
-
8
Lateral Raise (Cable)
2
2
8 reps
6 reps
-
-
9
Bicep Curl (Barbell)
2
2
8 reps
6 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
2
Lat Pulldown
2 Sets
2 Sets
8 Reps
6 Reps
-
-
3
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
4
Lat Pulldown (Close Grip)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
5
Chest Fly (Dumbbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
6
Seated Wide-Grip Row (Cable)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
7
Cable Crossover
2 Sets
2 Sets
8 Reps
6 Reps
-
-
8
T-Bar Row
2 Sets
2 Sets
8 Reps
6 Reps
-
-
Day 2
1
Leg Press
2 Sets
2 Sets
8 Reps
6 Reps
-
-
2
Bench Press (Close Grip)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
3
Hack Squat
2 Sets
2 Sets
8 Reps
6 Reps
-
-
4
Tricep Pushdown (Cable)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
5
Standing Calf Raise
2 Sets
2 Sets
8 Reps
6 Reps
-
-
6
French Press
2 Sets
2 Sets
8 Reps
6 Reps
-
-
7
Leg Extension
2 Sets
2 Sets
8 Reps
6 Reps
-
-
8
Seated Dip (Machine)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
9
Leg Curl
2 Sets
2 Sets
8 Reps
6 Reps
-
-
Day 3
1
Overhead Press (Dumbbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
2
Bicep Curl (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
3
Upright Row (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
4
Incline Curl (Dumbbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
5
Front Raise
2 Sets
2 Sets
10 Reps
8 Reps
-
-
6
Preacher Curl (EZ Bar)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
7
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
8
Concentration Curl
2 Sets
2 Sets
10 Reps
8 Reps
-
-
9
Rear Delt Fly (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
-
-