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Ultimate Aesthetics Bodybuilding Program v1.0

by Ahmed S.
7 athletes joined

Program Description

Designed to focus on muscle groups that help with the V-taper as well as building a solid base in all key lifts

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2024 09:24
  • Last Edited
    Jun 18, 2025 12:48

Summary

Transform your physique with the Ultimate Aesthetics Bodybuilding Program v1.0, a comprehensive 12-week journey designed for serious lifters. This 5-day-per-week regimen focuses on building muscle and enhancing definition through targeted exercises, including dumbbell presses, lat pulldowns, and squats. Each session combines strength and hypertrophy techniques to maximize your gains and sculpt your body. Get ready to push your limits and achieve the aesthetic results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
-
-
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
-
4
Chest Supported T-Bar Row
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
2
8-12 reps
12-15 reps
-
-
6
Lateral Raise (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
7-10 reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3
6-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Bench Press (Close Grip)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
4
6-10 reps
-
7
Tricep Extension (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
-
2
Chest Fly (Machine)
3
10-15 reps
-
3
Smith Machine Rows
4
8-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7A
Shrug (Barbell)
5
10-15 reps
-
7B
Standing Calf Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
1
2
10-158 reps
10-15 reps
-
-
3
Leg Curl
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
6-12 reps
-
2
Seated Dumbbell Curl
3
4-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Skull Crusher (Dumbbell)
4
6-12 reps
-
5
Bicep Curl (Machine)
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
-
-
2
Incline Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
3
Lat Pulldown (Neutral Grip)
4 Sets
6-10 Reps
-
4
Chest Supported T-Bar Row
3 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8-12 Reps
12-15 Reps
-
-
6
Lateral Raise (Machine)
3 Sets
8-10 Reps
-
Day 2
1
Squat (Smith Machine)
1 Set
2 Sets
5-8 Reps
7-10 Reps
-
-
2
Elevated Romanian Deadlift (Smith Machine)
3 Sets
6-10 Reps
-
3
Goblet Squat
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
6-10 Reps
-
7
Tricep Extension (Machine)
3 Sets
10-15 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
-
2
Chest Fly (Machine)
3 Sets
10-15 Reps
-
3
Smith Machine Rows
4 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
7A
Shrug (Barbell)
5 Sets
10-15 Reps
-
7B
Standing Calf Raise
5 Sets
10-15 Reps
-
Day 4
1A
Squat (Smith Machine)
3 Sets
6-10 Reps
-
1B
Reverse Wrist Curl (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press (45 Degrees)
1 Set
2 Sets
10-158 Reps
10-15 Reps
-
-
3
Leg Curl
3 Sets
10-12 Reps
-
4
Shrug (Dumbbell)
3 Sets
10-12 Reps
-
5
Decline Crunch
2 Sets
AMRAP
-
Day 5
1
Arnold Press
3 Sets
6-12 Reps
-
2
Seated Dumbbell Curl
3 Sets
4-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
4
Skull Crusher (Dumbbell)
4 Sets
6-12 Reps
-
5
Bicep Curl (Machine)
3 Sets
6-10 Reps
-