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Beast Slayer 2.0 by Bald Omni Man (My Edit)

by Austin C.

Program Description

The new Beast Slayer 2.0 program by Bald Omni Man edited for my equipment and physique goals. Check out Bald Omni Man on YouTube and Instagram for a wealth of knowledge on training and bodybuilding philosophy.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 02, 2026 01:32
  • Last Edited
    Jan 02, 2026 01:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
17%
Front Delts
12.8%
Chest
10.6%
Hamstrings
9.6%
Biceps
8.5%
Quadriceps
7.4%
Abs
6.4%
Calves
6.4%
Glutes
5.3%
Lats
4.3%
Upper Back
4.3%
Forearms
3.2%
Middle Delts
2.1%
Lower Back
1.1%
Rear Delts
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Lying Leg Curl
2
6-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Snatch Grip Romanian Deadlift
2
6-10 reps
-
5
Hanging Knee Raise
3
10-20 reps
-
6
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Snatch Grip Romanian Deadlift
2
6-10 reps
-
5
Hanging Knee Raise
3
10-20 reps
-
6
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Snatch Grip Romanian Deadlift
2
6-10 reps
-
5
Hanging Knee Raise
3
10-20 reps
-
6
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Snatch Grip Romanian Deadlift
2
6-10 reps
-
5
Hanging Knee Raise
3
10-20 reps
-
6
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Snatch Grip Romanian Deadlift
2
6-10 reps
-
5
Hanging Knee Raise
3
10-20 reps
-
6
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Snatch Grip Romanian Deadlift
2
6-10 reps
-
5
Hanging Knee Raise
3
10-20 reps
-
6
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Snatch Grip Romanian Deadlift
2
6-10 reps
-
5
Hanging Knee Raise
3
10-20 reps
-
6
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Snatch Grip Romanian Deadlift
2
6-10 reps
-
5
Hanging Knee Raise
3
10-20 reps
-
6
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Snatch Grip Romanian Deadlift
2
6-10 reps
-
5
Hanging Knee Raise
3
10-20 reps
-
6
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Snatch Grip Romanian Deadlift
2
6-10 reps
-
5
Hanging Knee Raise
3
10-20 reps
-
6
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Snatch Grip Romanian Deadlift
2
6-10 reps
-
5
Hanging Knee Raise
3
10-20 reps
-
6
Leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-12 reps
-
2
Hack Squat
2
6-10 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Snatch Grip Romanian Deadlift
2
6-10 reps
-
5
Hanging Knee Raise
3
10-20 reps
-
6
Leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Upper Back Row
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Chest Supported Lateral Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Upper Back Row
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Chest Supported Lateral Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Upper Back Row
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Chest Supported Lateral Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Upper Back Row
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Chest Supported Lateral Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Upper Back Row
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Chest Supported Lateral Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Upper Back Row
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Chest Supported Lateral Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Upper Back Row
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Chest Supported Lateral Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Upper Back Row
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Chest Supported Lateral Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Upper Back Row
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Chest Supported Lateral Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Upper Back Row
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Chest Supported Lateral Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Upper Back Row
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Chest Supported Lateral Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
5-10 reps
-
3
Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Supported Upper Back Row
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Chest Supported Lateral Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Weighted Inverted Row
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
JM Press (Smith Machine)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Weighted Inverted Row
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
JM Press (Smith Machine)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Weighted Inverted Row
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
JM Press (Smith Machine)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Weighted Inverted Row
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
JM Press (Smith Machine)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Weighted Inverted Row
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
JM Press (Smith Machine)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Weighted Inverted Row
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
JM Press (Smith Machine)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Weighted Inverted Row
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
JM Press (Smith Machine)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Weighted Inverted Row
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
JM Press (Smith Machine)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Weighted Inverted Row
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
JM Press (Smith Machine)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Weighted Inverted Row
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
JM Press (Smith Machine)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Weighted Inverted Row
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
JM Press (Smith Machine)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Standing Calf Raise
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Weighted Inverted Row
2
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
6
JM Press (Smith Machine)
2
10-15 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8-12 reps
-
2
Supinated Chest To Bar Lat Pulldown
2
8-12 reps
-
3
Decline Sit Up (Weighted)
2
10-20 reps
-
4
Dual Rope Tricep Extension
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Decline Dumbbell Skullcrusher
2
6-10 reps
-
7
Seated Row (Cable)
2
10-15 reps
-
8
Arnold Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8-12 reps
-
2
Supinated Chest To Bar Lat Pulldown
2
8-12 reps
-
3
Decline Sit Up (Weighted)
2
10-20 reps
-
4
Dual Rope Tricep Extension
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Decline Dumbbell Skullcrusher
2
6-10 reps
-
7
Seated Row (Cable)
2
10-15 reps
-
8
Arnold Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8-12 reps
-
2
Supinated Chest To Bar Lat Pulldown
2
8-12 reps
-
3
Decline Sit Up (Weighted)
2
10-20 reps
-
4
Dual Rope Tricep Extension
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Decline Dumbbell Skullcrusher
2
6-10 reps
-
7
Seated Row (Cable)
2
10-15 reps
-
8
Arnold Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8-12 reps
-
2
Supinated Chest To Bar Lat Pulldown
2
8-12 reps
-
3
Decline Sit Up (Weighted)
2
10-20 reps
-
4
Dual Rope Tricep Extension
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Decline Dumbbell Skullcrusher
2
6-10 reps
-
7
Seated Row (Cable)
2
10-15 reps
-
8
Arnold Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8-12 reps
-
2
Supinated Chest To Bar Lat Pulldown
2
8-12 reps
-
3
Decline Sit Up (Weighted)
2
10-20 reps
-
4
Dual Rope Tricep Extension
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Decline Dumbbell Skullcrusher
2
6-10 reps
-
7
Seated Row (Cable)
2
10-15 reps
-
8
Arnold Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8-12 reps
-
2
Supinated Chest To Bar Lat Pulldown
2
8-12 reps
-
3
Decline Sit Up (Weighted)
2
10-20 reps
-
4
Dual Rope Tricep Extension
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Decline Dumbbell Skullcrusher
2
6-10 reps
-
7
Seated Row (Cable)
2
10-15 reps
-
8
Arnold Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8-12 reps
-
2
Supinated Chest To Bar Lat Pulldown
2
8-12 reps
-
3
Decline Sit Up (Weighted)
2
10-20 reps
-
4
Dual Rope Tricep Extension
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Decline Dumbbell Skullcrusher
2
6-10 reps
-
7
Seated Row (Cable)
2
10-15 reps
-
8
Arnold Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8-12 reps
-
2
Supinated Chest To Bar Lat Pulldown
2
8-12 reps
-
3
Decline Sit Up (Weighted)
2
10-20 reps
-
4
Dual Rope Tricep Extension
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Decline Dumbbell Skullcrusher
2
6-10 reps
-
7
Seated Row (Cable)
2
10-15 reps
-
8
Arnold Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8-12 reps
-
2
Supinated Chest To Bar Lat Pulldown
2
8-12 reps
-
3
Decline Sit Up (Weighted)
2
10-20 reps
-
4
Dual Rope Tricep Extension
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Decline Dumbbell Skullcrusher
2
6-10 reps
-
7
Seated Row (Cable)
2
10-15 reps
-
8
Arnold Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8-12 reps
-
2
Supinated Chest To Bar Lat Pulldown
2
8-12 reps
-
3
Decline Sit Up (Weighted)
2
10-20 reps
-
4
Dual Rope Tricep Extension
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Decline Dumbbell Skullcrusher
2
6-10 reps
-
7
Seated Row (Cable)
2
10-15 reps
-
8
Arnold Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8-12 reps
-
2
Supinated Chest To Bar Lat Pulldown
2
8-12 reps
-
3
Decline Sit Up (Weighted)
2
10-20 reps
-
4
Dual Rope Tricep Extension
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Decline Dumbbell Skullcrusher
2
6-10 reps
-
7
Seated Row (Cable)
2
10-15 reps
-
8
Arnold Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8-12 reps
-
2
Supinated Chest To Bar Lat Pulldown
2
8-12 reps
-
3
Decline Sit Up (Weighted)
2
10-20 reps
-
4
Dual Rope Tricep Extension
2
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Decline Dumbbell Skullcrusher
2
6-10 reps
-
7
Seated Row (Cable)
2
10-15 reps
-
8
Arnold Raise
2
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Snatch Grip Romanian Deadlift
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Hanging Knee Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Chest Supported Upper Back Row
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Tricep Extension (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
8
Chest Supported Lateral Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 3
1
Single Leg Press
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
2
Standing Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
4
Weighted Inverted Row
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Lying Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
JM Press (Smith Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
7
Preacher Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2
Supinated Chest To Bar Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Decline Sit Up (Weighted)
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
4
Dual Rope Tricep Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Decline Dumbbell Skullcrusher
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
7
Seated Row (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
8
Arnold Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-