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BoostcampPNG

Massive iron!

by Christopher R.

Program Description

To get as big and strong as humanly possible

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 30, 2026 06:27
  • Last Edited
    Feb 26, 2026 12:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.8%
Front Delts
14%
Upper Back
12.1%
Chest
10.3%
Lats
7.8%
Biceps
7%
Quadriceps
6.2%
Hamstrings
6.2%
Middle Delts
5.7%
Glutes
4.9%
Abs
3.1%
Rear Delts
1.8%
Lower Back
1.8%
Forearms
1.6%
Adductors
0.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Skull Destroyers
1
30 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4A
Dip (Bodyweight)
3
12 reps
-
4B
Push Up
4
AMRAP
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
4
12 reps
-
7
Tricep Dip Machine
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Pull-Up (Bodyweight)
3
10-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Single Arm Row (Cable)
3
12-15 reps
-
6
21s (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Shrug (Barbell)
1
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
12-15 reps
-
2
JM Press (Smith Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
5A
Push Up
3
AMRAP
-
5B
Pull-Up (Bodyweight)
3
AMRAP
-
6
Forearm Behind The Back Wrist Curl
3
12-15 reps
-
7
Forearm Roller
1
3 mins
-
8
Dead Hang
1
2 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Skull Destroyers
1 Set
30 Reps
-
7
Seated Dip (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4A
Dip (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4B
Push Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
7
Tricep Dip Machine
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
7-8 Reps
7-8 Reps
7-8 Reps
-
-
-
2
Pendlay Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Single Arm Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
21s (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Shrug (Barbell)
1 Set
1-2 mins
-
Day 5
1
Power Shrug
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
JM Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5A
Push Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5B
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Forearm Behind The Back Wrist Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Forearm Roller
1 Set
3 mins
-
8
Dead Hang
1 Set
2 mins
-