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BoostcampPNG

Muscle and Strength

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Program Description

Upper focus

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 02, 2024 02:19
  • Last Edited
    Jul 15, 2024 02:42

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
16.4%
Biceps
13.4%
Triceps
12.5%
Upper Back
11.9%
Front Delts
10.5%
Lats
9.7%
Middle Delts
6.2%
Quadriceps
4.5%
Calves
3.4%
Hamstrings
3.1%
Abs
2.4%
Glutes
2.3%
Forearms
1.5%
Rear Delts
1.2%
Adductors
0.8%
Abductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Low Cable Fly Crossover
3
15 reps
-
6
Svend Press
3
15 reps
-
7
Hex Dumbbell Press
3
15 reps
-
8
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
-
-
9
Tricep Extension (Dumbbell)
3
10 reps
-
10
Tricep Extension (Cable)
3
10 reps
-
11
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
-
-
-
12
Overhead Tricep Extension (Cable)
3
10 reps
-
13
Landmine Twist
3
15 reps
-
14
Pallof Press
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dip (Bodyweight)
3
5 reps
-
4
Cable Crossover
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Machine)
3
10 reps
-
7
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
-
-
8
Tricep Extension (Dumbbell)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
10
Front Raise
4
12 reps
-
11
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
-
-
-
12
Dumbbell Bench Pullover
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
-
-
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Low Cable Fly Crossover
4
-
11
Svend Press
4
-
12
Landmine Twist
3
-
13
Pallof Press
4
-
14
Hex Dumbbell Press
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
-
-
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Low Cable Fly Crossover
4
-
11
Svend Press
4
-
12
Landmine Twist
3
-
13
Pallof Press
4
-
14
Hex Dumbbell Press
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
-
-
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Low Cable Fly Crossover
4
-
11
Svend Press
4
-
12
Landmine Twist
3
-
13
Pallof Press
4
-
14
Hex Dumbbell Press
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
-
-
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Low Cable Fly Crossover
4
-
11
Svend Press
4
-
12
Landmine Twist
3
-
13
Pallof Press
4
-
14
Hex Dumbbell Press
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
-
-
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Low Cable Fly Crossover
4
-
11
Svend Press
4
-
12
Landmine Twist
3
-
13
Pallof Press
4
-
14
Hex Dumbbell Press
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
-
-
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
-
-
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Low Cable Fly Crossover
4
-
11
Svend Press
4
-
12
Landmine Twist
3
-
13
Pallof Press
4
-
14
Hex Dumbbell Press
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Lat Pull Down
3
10 reps
-
4
Rear Delt Row
3
10 reps
-
5
Upright Row (Barbell)
1
2
10 reps
8 reps
-
-
6
Upright Row (Dumbbell)
3
6 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Preacher Curl (Dumbbell)
3
10 reps
-
9
Incline Curl (Dumbbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Inverted Row
3
15 reps
-
12
Prone Dumbbell Spider Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Lat Pull Down
3
10 reps
-
4
Rear Delt Row
3
10 reps
-
5
Upright Row (Barbell)
1
2
10 reps
8 reps
-
-
6
Upright Row (Dumbbell)
3
6 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Preacher Curl (Dumbbell)
3
10 reps
-
9
Incline Curl (Dumbbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Lat Pull Down
3
10 reps
-
4
Rear Delt Row
3
10 reps
-
5
Upright Row (Barbell)
1
2
10 reps
8 reps
-
-
6
Upright Row (Dumbbell)
3
6 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Preacher Curl (Dumbbell)
3
10 reps
-
9
Incline Curl (Dumbbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Inverted Row
4
-
12
Prone Dumbbell Spider Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Lat Pull Down
3
10 reps
-
4
Rear Delt Row
3
10 reps
-
5
Upright Row (Barbell)
1
2
10 reps
8 reps
-
-
6
Upright Row (Dumbbell)
3
6 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Preacher Curl (Dumbbell)
3
10 reps
-
9
Incline Curl (Dumbbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Inverted Row
4
-
12
Prone Dumbbell Spider Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Lat Pull Down
3
10 reps
-
4
Rear Delt Row
3
10 reps
-
5
Upright Row (Barbell)
1
2
10 reps
8 reps
-
-
6
Upright Row (Dumbbell)
3
6 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Preacher Curl (Dumbbell)
3
10 reps
-
9
Incline Curl (Dumbbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Inverted Row
4
-
12
Prone Dumbbell Spider Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Lat Pull Down
3
10 reps
-
4
Rear Delt Row
3
10 reps
-
5
Upright Row (Barbell)
1
2
10 reps
8 reps
-
-
6
Upright Row (Dumbbell)
3
6 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Preacher Curl (Dumbbell)
3
10 reps
-
9
Incline Curl (Dumbbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Inverted Row
4
-
12
Prone Dumbbell Spider Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Lat Pull Down
3
10 reps
-
4
Rear Delt Row
3
10 reps
-
5
Upright Row (Barbell)
1
2
10 reps
8 reps
-
-
6
Upright Row (Dumbbell)
3
6 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Preacher Curl (Dumbbell)
3
10 reps
-
9
Incline Curl (Dumbbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Inverted Row
4
-
12
Prone Dumbbell Spider Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Lat Pull Down
3
10 reps
-
4
Rear Delt Row
3
10 reps
-
5
Upright Row (Barbell)
1
2
10 reps
8 reps
-
-
6
Upright Row (Dumbbell)
3
6 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Preacher Curl (Dumbbell)
3
10 reps
-
9
Incline Curl (Dumbbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Inverted Row
4
-
12
Prone Dumbbell Spider Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
-
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
-
-
-
7
Seated Calf Raise
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Tricep Kickback
3
10 reps
-
5
Svend Press
3
15 reps
-
6
Hex Dumbbell Press
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Dip (Assisted)
3
15 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Hammer Curl
3
10 reps
-
11
Tricep Extension (Dumbbell)
3
10 reps
-
12
Overhead Tricep Extension (Cable)
3
10 reps
-
13
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
14
Chest Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Bench Press (Close Grip)
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Tricep Extension (Dumbbell)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Hammer Curl
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Tricep Kickback
3
10 reps
-
6
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Hammer Curl
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Dip (Assisted)
4
-
11
Chest Fly (Machine)
3
-
12
Chest Press (Machine)
3
-
13
Svend Press
4
-
14
Hex Dumbbell Press
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Tricep Kickback
3
10 reps
-
6
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Hammer Curl
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Dip (Assisted)
4
-
11
Chest Fly (Machine)
3
-
12
Chest Press (Machine)
3
-
13
Svend Press
4
-
14
Hex Dumbbell Press
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Tricep Kickback
3
10 reps
-
6
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Hammer Curl
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Dip (Assisted)
4
-
11
Chest Fly (Machine)
3
-
12
Chest Press (Machine)
3
-
13
Svend Press
4
-
14
Hex Dumbbell Press
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Tricep Kickback
3
10 reps
-
6
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Hammer Curl
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Dip (Assisted)
4
-
11
Chest Fly (Machine)
3
-
12
Chest Press (Machine)
3
-
13
Svend Press
4
-
14
Hex Dumbbell Press
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Tricep Kickback
3
10 reps
-
6
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Hammer Curl
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Dip (Assisted)
4
-
11
Chest Fly (Machine)
3
-
12
Chest Press (Machine)
3
-
13
Svend Press
4
-
14
Hex Dumbbell Press
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Tricep Kickback
3
10 reps
-
6
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
-
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Hammer Curl
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Dip (Assisted)
4
-
11
Chest Fly (Machine)
3
-
12
Chest Press (Machine)
3
-
13
Svend Press
4
-
14
Hex Dumbbell Press
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
T-Bar Row
3
12 reps
-
4
Upright Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
8
Inverted Row
4
-
9
Single Arm Row (Dumbbell)
3
-
10
Lat Pulldown
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
T-Bar Row
3
12 reps
-
4
Upright Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
T-Bar Row
3
12 reps
-
4
Upright Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
8
Inverted Row
4
-
9
Single Arm Row (Dumbbell)
3
-
10
Lat Pulldown
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
T-Bar Row
3
12 reps
-
4
Upright Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
8
Inverted Row
4
-
9
Single Arm Row (Dumbbell)
3
-
10
Lat Pulldown
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
T-Bar Row
3
12 reps
-
4
Upright Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
8
Inverted Row
4
-
9
Single Arm Row (Dumbbell)
3
-
10
Lat Pulldown
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
T-Bar Row
3
12 reps
-
4
Upright Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
8
Inverted Row
4
-
9
Single Arm Row (Dumbbell)
3
-
10
Lat Pulldown
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
T-Bar Row
3
12 reps
-
4
Upright Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
8
Inverted Row
4
-
9
Single Arm Row (Dumbbell)
3
-
10
Lat Pulldown
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
T-Bar Row
3
12 reps
-
4
Upright Row (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
4
10 reps
-
6
Concentration Curl
3
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
8
Inverted Row
4
-
9
Single Arm Row (Dumbbell)
3
-
10
Lat Pulldown
4
-
Week 1
1 / 8 Weeks
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Lunge (Dumbbell)
3 Sets
8 Reps
-
3
Leg Press (45 Degrees)
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Standing Calf Raise
1 Set
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
7
Seated Calf Raise
5 Sets
15 Reps
-
Day 5
1
Seated Row (Cable)
4 Sets
10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
T-Bar Row
3 Sets
12 Reps
-
4
Upright Row (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
4 Sets
10 Reps
-
6
Concentration Curl
3 Sets
10 Reps
-
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
8
Inverted Row
4 Sets
-
9
Single Arm Row (Dumbbell)
3 Sets
-
10
Lat Pulldown
4 Sets
-
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Cable Crossover
3 Sets
10 Reps
-
4
Chest Press (Machine)
3 Sets
10 Reps
-
5
Low Cable Fly Crossover
3 Sets
15 Reps
-
6
Svend Press
3 Sets
15 Reps
-
7
Hex Dumbbell Press
3 Sets
15 Reps
-
8
Lying Tricep Extension (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
9
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
10
Tricep Extension (Cable)
3 Sets
10 Reps
-
11
Barbell Front Raise
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
12
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
13
Landmine Twist
3 Sets
15 Reps
-
14
Pallof Press
3 Sets
15 Reps
-
Day 2
1
Lat Pulldown
3 Sets
15 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Straight Arm Lat Pull Down
3 Sets
10 Reps
-
4
Rear Delt Row
3 Sets
10 Reps
-
5
Upright Row (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
6
Upright Row (Dumbbell)
3 Sets
6 Reps
-
7
Bicep Curl (Barbell)
3 Sets
10 Reps
-
8
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
9
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
10
Hammer Curl
3 Sets
10 Reps
-
11
Inverted Row
3 Sets
15 Reps
-
12
Prone Dumbbell Spider Curl
3 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
3
Cable Crossover
3 Sets
10 Reps
-
4
Tricep Kickback
3 Sets
10 Reps
-
5
Svend Press
3 Sets
15 Reps
-
6
Hex Dumbbell Press
3 Sets
15 Reps
-
7
Chest Press (Machine)
3 Sets
15 Reps
-
8
Dip (Assisted)
3 Sets
15 Reps
-
9
Lateral Raise (Cable)
3 Sets
12 Reps
-
10
Hammer Curl
3 Sets
10 Reps
-
11
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
12
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
13
Seated Overhead Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
14
Chest Fly (Cable)
3 Sets
15 Reps
-