Program Description
This 4-day strength and hypertrophy program is designed for beginner to advanced lifters looking to improve overall muscle size and strength with a well-balanced approach to targeting each muscle group twice a week. The program uses compound lifts as the core focus, supplemented with isolation movements to ensure full muscle engagement, hypertrophy, and aesthetic development. Recommended workout days: Monday, Tuesday, Thursday, Friday This program is designed to help you pack on muscle, build serious strength, and fine-tune your physique. It’s versatile enough for those who want both functional strength and aesthetic development, all while being efficient with time in the gym.
Program Overview
- LevelNovice, Intermediate, Beginner, Advanced
- GoalBodybuilding, Muscle & Sculpting, Athletics, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 08, 2024 04:11
- Last EditedJun 18, 2025 12:43
Summary
**Ultra Vertex** is a comprehensive 12-week training program designed to elevate your strength and physique through targeted supersets. Comprising four intense sessions per week, you'll tackle a variety of exercises, including barbell squats, incline bench presses, and Romanian deadlifts, all tailored to maximize muscle engagement and growth. This program is perfect for those ready to push their limits and achieve noticeable results, whether you're looking to build muscle, increase endurance, or enhance overall fitness. Equip yourself with a full gym and get ready to transform your training routine!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-10 reps
-
2A
Incline Bench Press (Barbell)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Arnold Press
3
8-12 reps
-
3B
Single Arm Pushdown
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
3-8 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3C
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Seated Row (Cable)
3
8-12 reps
-
2B
Leg Extension
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Bicep Curl (EZ Bar)
4
8-10 reps
-
2B
Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)3 Sets
4-8 Reps
-
1B
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
-
2A
Incline Bench Press (Barbell)3 Sets
6-8 Reps
-
2B
Dumbbell Row3 Sets
8-12 Reps
-
3A
Arnold Press3 Sets
8-12 Reps
-
3B
Single Arm Pushdown3 Sets
10-15 Reps
-
3C
Abs Crunch (Weighted)3 Sets
10-15 Reps
-
Day 2
1A
Seated Overhead Press (Barbell)3 Sets
6-12 Reps
-
1B
Hammer Curl3 Sets
6-12 Reps
-
2A
Pull-Up (Weighted)3 Sets
3-8 Reps
-
2B
Leg Extension3 Sets
12-15 Reps
-
3A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3B
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
3C
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
Day 3
1A
Romanian Deadlift (Barbell)4 Sets
6-12 Reps
-
1B
Standing Calf Raise4 Sets
15-20 Reps
-
2A
Seated Row (Cable)3 Sets
8-12 Reps
-
2B
Leg Extension3 Sets
8-12 Reps
-
3A
Upright Row (Barbell)3 Sets
8-12 Reps
-
3B
Hanging Leg Raise3 Sets
AMRAP
-
Day 4
1A
Bench Press (Barbell)4 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)4 Sets
8-12 Reps
-
2A
Bicep Curl (EZ Bar)4 Sets
8-10 Reps
-
2B
Tricep Pushdown (Cable)4 Sets
8-12 Reps
-
3A
Neck Curl3 Sets
15-20 Reps
-
3B
Chest Supported Row (Dumbbell)3 Sets
8-10 Reps
-
3C
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-