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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.
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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
-