Program Description
Build muscle mass, improve overall strength, and enhance physique balance through a structured 12-week training split. It targets all major muscle groups multiple times per week using a combination of compound lifts, isolation work, and varied rep ranges, while applying progressive overload to drive consistent growth and performance gains.
Program Overview
- LevelIntermediate, Beginner, Advanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 06, 2025 06:05
- Last EditedMay 09, 2025 04:35
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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
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
12-15 reps
-
-
2
Single Arm Row (Cable)
3
10-15 reps
-
3A
Chest Supported Row (Machine)
1
1
5-8 reps
11-15 reps
-
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4
Incline Curl (Dumbbell)
1
1
1
5-7 reps
8-10 reps
9-12 reps
-
-
-
5
Hammer Curl (Cable)
3
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Bodyweight)
1
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Bodyweight)
1
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Bodyweight)
1
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Bodyweight)
1
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Bodyweight)
1
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Bodyweight)
1
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Bodyweight)
1
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Bodyweight)
1
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Bodyweight)
1
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Bodyweight)
1
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Bodyweight)
1
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
2
Dip (Bodyweight)
1
1
5-8 reps
8-12 reps
-
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Tricep Extension (Cable)
1
1
9-12 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
2
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
2
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
2
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
2
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
2
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
2
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
2
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
2
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
2
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
2
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
2
8-10 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
8-12 reps
-
-
2A
Back Extension (Weighted)
2
12-15 reps
-
2B
Leg Curl
1
1
6-8 reps
10-15 reps
-
-
3
Leg Extension
1
2
8-10 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3B
Seal Row
1
1
6-8 reps
12-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
5
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
6
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3B
Seal Row
1
1
6-8 reps
12-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
5
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
6
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3B
Seal Row
1
1
6-8 reps
12-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
5
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
6
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3B
Seal Row
1
1
6-8 reps
12-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
5
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
6
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3B
Seal Row
1
1
6-8 reps
12-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
5
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
6
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3B
Seal Row
1
1
6-8 reps
12-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
5
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
6
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3B
Seal Row
1
1
6-8 reps
12-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
5
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
6
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3B
Seal Row
1
1
6-8 reps
12-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
5
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
6
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3B
Seal Row
1
1
6-8 reps
12-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
5
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
6
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3B
Seal Row
1
1
6-8 reps
12-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
5
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
6
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3B
Seal Row
1
1
6-8 reps
12-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
5
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
6
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
-
-
2
Lat Pulldown (Single Arm)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3A
Standing Behind Neck Shoulder Press (Barbell)
1
1
6-8 reps
12-15 reps
-
-
3B
Seal Row
1
1
6-8 reps
12-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
-
-
5
Powell Raise
1
1
8-12 reps
12-15 reps
-
-
6
Ab Wheel
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl (Dumbbell)
1
2
8-10 reps
10-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Hack Squat
1
2
5-7 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
10-15 reps
-
-
5
Leg Extension
1
2
10-12 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl (Dumbbell)
1
2
8-10 reps
10-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Hack Squat
1
2
5-7 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
10-15 reps
-
-
5
Leg Extension
1
2
10-12 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl (Dumbbell)
1
2
8-10 reps
10-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Hack Squat
1
2
5-7 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
10-15 reps
-
-
5
Leg Extension
1
2
10-12 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl (Dumbbell)
1
2
8-10 reps
10-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Hack Squat
1
2
5-7 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
10-15 reps
-
-
5
Leg Extension
1
2
10-12 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl (Dumbbell)
1
2
8-10 reps
10-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Hack Squat
1
2
5-7 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
10-15 reps
-
-
5
Leg Extension
1
2
10-12 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl (Dumbbell)
1
2
8-10 reps
10-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Hack Squat
1
2
5-7 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
10-15 reps
-
-
5
Leg Extension
1
2
10-12 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl (Dumbbell)
1
2
8-10 reps
10-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Hack Squat
1
2
5-7 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
10-15 reps
-
-
5
Leg Extension
1
2
10-12 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl (Dumbbell)
1
2
8-10 reps
10-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Hack Squat
1
2
5-7 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
10-15 reps
-
-
5
Leg Extension
1
2
10-12 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl (Dumbbell)
1
2
8-10 reps
10-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Hack Squat
1
2
5-7 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
10-15 reps
-
-
5
Leg Extension
1
2
10-12 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl (Dumbbell)
1
2
8-10 reps
10-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Hack Squat
1
2
5-7 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
10-15 reps
-
-
5
Leg Extension
1
2
10-12 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl (Dumbbell)
1
2
8-10 reps
10-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Hack Squat
1
2
5-7 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
10-15 reps
-
-
5
Leg Extension
1
2
10-12 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
1
2
1
3-5 reps
8-10 reps
12-15 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
2
8-10 reps
12-15 reps
-
-
2A
Hammer Curl (Dumbbell)
1
2
8-10 reps
10-15 reps
-
-
2B
Overhead Tricep Extension (Cable)
2
2
8-10 reps
12-15 reps
-
-
3
Hack Squat
1
2
5-7 reps
12-15 reps
-
-
4
Leg Curl
1
1
8-10 reps
10-15 reps
-
-
5
Leg Extension
1
2
10-12 reps
15-20 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)2 Sets
1 Set
8-12 Reps
12-15 Reps
-
-
2
Single Arm Row (Cable)3 Sets
10-15 Reps
-
3A
Chest Supported Row (Machine)1 Set
1 Set
5-8 Reps
11-15 Reps
-
-
3B
Pullover (Dumbbell)2 Sets
8-15 Reps
-
4
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
5-7 Reps
8-10 Reps
9-12 Reps
-
-
-
5
Hammer Curl (Cable)3 Sets
12-15 Reps
-
6
Hanging Knee Raise3 Sets
10-15 Reps
-
7
Plank3 Sets
AMRAP
-
Day 3
1
Squat (Barbell)2 Sets
1 Set
4-6 Reps
8-12 Reps
-
-
2A
Back Extension (Weighted)2 Sets
12-15 Reps
-
2B
Leg Curl1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
3
Leg Extension1 Set
2 Sets
8-10 Reps
12-15 Reps
-
-
Day 4
1
Bench Press (Barbell)2 Sets
1 Set
4-6 Reps
10-12 Reps
-
-
2
Lat Pulldown (Single Arm)1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
-
-
-
3A
Standing Behind Neck Shoulder Press (Barbell)1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
3B
Seal Row1 Set
1 Set
6-8 Reps
12-15 Reps
-
-
4
Lateral Raise (Dumbbell)1 Set
2 Sets
8-12 Reps
12-15 Reps
-
-
5
Powell Raise1 Set
1 Set
8-12 Reps
12-15 Reps
-
-
6
Ab Wheel3 Sets
8-12 Reps
-
Day 5
1A
Preacher Curl (EZ Bar)1 Set
2 Sets
1 Set
3-5 Reps
8-10 Reps
12-15 Reps
-
-
-
1B
Tricep Pushdown (Cable)1 Set
2 Sets
8-10 Reps
12-15 Reps
-
-
2A
Hammer Curl (Dumbbell)1 Set
2 Sets
8-10 Reps
10-15 Reps
-
-
2B
Overhead Tricep Extension (Cable)2 Sets
2 Sets
8-10 Reps
12-15 Reps
-
-
3
Hack Squat1 Set
2 Sets
5-7 Reps
12-15 Reps
-
-
4
Leg Curl1 Set
1 Set
8-10 Reps
10-15 Reps
-
-
5
Leg Extension1 Set
2 Sets
10-12 Reps
15-20 Reps
-
-
Day 2
1
Seated Shoulder Press (Dumbbell)2 Sets
1 Set
6-8 Reps
8-12 Reps
-
-
2
Dip (Bodyweight)1 Set
1 Set
5-8 Reps
8-12 Reps
-
-
3
Lateral Raise (Cable)3 Sets
10-15 Reps
-
4
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
5
Tricep Extension (Cable)1 Set
1 Set
9-12 Reps
12-15 Reps
-
-