logo
BoostcampPNG

Yates 5 days a week

by Kelsey parker

Program Description

Whwiwkwk

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 12, 2026 04:12
  • Last Edited
    Mar 13, 2026 02:57
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Biceps
10.8%
Upper Back
10.3%
Front Delts
10.3%
Hamstrings
7.6%
Middle Delts
7.6%
Lats
7.6%
Quadriceps
6.5%
Forearms
5.4%
Glutes
4.9%
Chest
4.3%
Abs
4.3%
Abductors
3.2%
Rear Delts
3.2%
Calves
2.2%
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
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 (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Bent Over Row (Dumbbell)
1
-
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Wide Grip Pull-Up
1
-
7
Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Bent Over Row (Dumbbell)
1
-
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Wide Grip Pull-Up
1
-
7
Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Bent Over Row (Dumbbell)
1
-
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Wide Grip Pull-Up
1
-
7
Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Bent Over Row (Dumbbell)
1
-
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Wide Grip Pull-Up
1
-
7
Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Bent Over Row (Dumbbell)
1
-
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Wide Grip Pull-Up
1
-
7
Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Bent Over Row (Dumbbell)
1
-
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Wide Grip Pull-Up
1
-
7
Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Bent Over Row (Dumbbell)
1
-
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Wide Grip Pull-Up
1
-
7
Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Bent Over Row (Dumbbell)
1
-
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Wide Grip Pull-Up
1
-
7
Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Bent Over Row (Dumbbell)
1
-
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Wide Grip Pull-Up
1
-
7
Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Bent Over Row (Dumbbell)
1
-
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Wide Grip Pull-Up
1
-
7
Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Bent Over Row (Dumbbell)
1
-
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Wide Grip Pull-Up
1
-
7
Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Cable Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bent Over Row (Barbell)
1
-
3
Bent Over Row (Dumbbell)
1
-
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
1
-
6
Wide Grip Pull-Up
1
-
7
Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
Hammer Curl (Dumbbell)
1
-
10
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hip Abductor (Machine)
1
-
5
Leg Press
1
-
6
Calf Raise (Machine)
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
V-Handle Tricep Pushdown (Cable)
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Reverse Curl (Barbell)
1
-
12
Bicep Curl (Dumbbell)
1
-
13
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hip Abductor (Machine)
1
-
5
Leg Press
1
-
6
Calf Raise (Machine)
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
V-Handle Tricep Pushdown (Cable)
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Reverse Curl (Barbell)
1
-
12
Bicep Curl (Dumbbell)
1
-
13
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hip Abductor (Machine)
1
-
5
Leg Press
1
-
6
Calf Raise (Machine)
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
V-Handle Tricep Pushdown (Cable)
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Reverse Curl (Barbell)
1
-
12
Bicep Curl (Dumbbell)
1
-
13
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hip Abductor (Machine)
1
-
5
Leg Press
1
-
6
Calf Raise (Machine)
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
V-Handle Tricep Pushdown (Cable)
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Reverse Curl (Barbell)
1
-
12
Bicep Curl (Dumbbell)
1
-
13
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hip Abductor (Machine)
1
-
5
Leg Press
1
-
6
Calf Raise (Machine)
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
V-Handle Tricep Pushdown (Cable)
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Reverse Curl (Barbell)
1
-
12
Bicep Curl (Dumbbell)
1
-
13
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hip Abductor (Machine)
1
-
5
Leg Press
1
-
6
Calf Raise (Machine)
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
V-Handle Tricep Pushdown (Cable)
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Reverse Curl (Barbell)
1
-
12
Bicep Curl (Dumbbell)
1
-
13
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hip Abductor (Machine)
1
-
5
Leg Press
1
-
6
Calf Raise (Machine)
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
V-Handle Tricep Pushdown (Cable)
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Reverse Curl (Barbell)
1
-
12
Bicep Curl (Dumbbell)
1
-
13
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hip Abductor (Machine)
1
-
5
Leg Press
1
-
6
Calf Raise (Machine)
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
V-Handle Tricep Pushdown (Cable)
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Reverse Curl (Barbell)
1
-
12
Bicep Curl (Dumbbell)
1
-
13
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hip Abductor (Machine)
1
-
5
Leg Press
1
-
6
Calf Raise (Machine)
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
V-Handle Tricep Pushdown (Cable)
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Reverse Curl (Barbell)
1
-
12
Bicep Curl (Dumbbell)
1
-
13
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hip Abductor (Machine)
1
-
5
Leg Press
1
-
6
Calf Raise (Machine)
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
V-Handle Tricep Pushdown (Cable)
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Reverse Curl (Barbell)
1
-
12
Bicep Curl (Dumbbell)
1
-
13
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hip Abductor (Machine)
1
-
5
Leg Press
1
-
6
Calf Raise (Machine)
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
V-Handle Tricep Pushdown (Cable)
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Reverse Curl (Barbell)
1
-
12
Bicep Curl (Dumbbell)
1
-
13
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Leg Extension
1
-
3
Leg Curl
1
-
4
Hip Abductor (Machine)
1
-
5
Leg Press
1
-
6
Calf Raise (Machine)
1
-
7
Overhead Tricep Extension (Cable)
1
-
8
Preacher Curl (EZ Bar)
1
-
9
V-Handle Tricep Pushdown (Cable)
1
-
10
Lateral Raise (Dumbbell)
1
-
11
Reverse Curl (Barbell)
1
-
12
Bicep Curl (Dumbbell)
1
-
13
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Overhead Tricep Extension (Cable)
1
-
3
Incline Bench Press (Smith Machine)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Tricep Extension (Cable)
1
-
10
Decline Crunch
1
-
11
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Overhead Tricep Extension (Cable)
1
-
3
Incline Bench Press (Smith Machine)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Tricep Extension (Cable)
1
-
10
Decline Crunch
1
-
11
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Overhead Tricep Extension (Cable)
1
-
3
Incline Bench Press (Smith Machine)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Tricep Extension (Cable)
1
-
10
Decline Crunch
1
-
11
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Overhead Tricep Extension (Cable)
1
-
3
Incline Bench Press (Smith Machine)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Tricep Extension (Cable)
1
-
10
Decline Crunch
1
-
11
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Overhead Tricep Extension (Cable)
1
-
3
Incline Bench Press (Smith Machine)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Tricep Extension (Cable)
1
-
10
Decline Crunch
1
-
11
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Overhead Tricep Extension (Cable)
1
-
3
Incline Bench Press (Smith Machine)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Tricep Extension (Cable)
1
-
10
Decline Crunch
1
-
11
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Overhead Tricep Extension (Cable)
1
-
3
Incline Bench Press (Smith Machine)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Tricep Extension (Cable)
1
-
10
Decline Crunch
1
-
11
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Overhead Tricep Extension (Cable)
1
-
3
Incline Bench Press (Smith Machine)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Tricep Extension (Cable)
1
-
10
Decline Crunch
1
-
11
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Overhead Tricep Extension (Cable)
1
-
3
Incline Bench Press (Smith Machine)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Tricep Extension (Cable)
1
-
10
Decline Crunch
1
-
11
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Overhead Tricep Extension (Cable)
1
-
3
Incline Bench Press (Smith Machine)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Tricep Extension (Cable)
1
-
10
Decline Crunch
1
-
11
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Overhead Tricep Extension (Cable)
1
-
3
Incline Bench Press (Smith Machine)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Tricep Extension (Cable)
1
-
10
Decline Crunch
1
-
11
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
-
2
Overhead Tricep Extension (Cable)
1
-
3
Incline Bench Press (Smith Machine)
1
-
4
V-Handle Tricep Pushdown (Cable)
1
-
5
Chest Fly (Machine)
1
-
6
Shoulder Press (Machine)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Tricep Extension (Cable)
1
-
10
Decline Crunch
1
-
11
Cable Crunch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Leg Press (45 Degrees)
1
-
3
Leg Curl
1
-
4
Calf Raise (Machine)
1
-
5
Leg Press
1
-
6
Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Leg Press (45 Degrees)
1
-
3
Leg Curl
1
-
4
Calf Raise (Machine)
1
-
5
Leg Press
1
-
6
Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Leg Press (45 Degrees)
1
-
3
Leg Curl
1
-
4
Calf Raise (Machine)
1
-
5
Leg Press
1
-
6
Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Leg Press (45 Degrees)
1
-
3
Leg Curl
1
-
4
Calf Raise (Machine)
1
-
5
Leg Press
1
-
6
Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Leg Press (45 Degrees)
1
-
3
Leg Curl
1
-
4
Calf Raise (Machine)
1
-
5
Leg Press
1
-
6
Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Leg Press (45 Degrees)
1
-
3
Leg Curl
1
-
4
Calf Raise (Machine)
1
-
5
Leg Press
1
-
6
Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Leg Press (45 Degrees)
1
-
3
Leg Curl
1
-
4
Calf Raise (Machine)
1
-
5
Leg Press
1
-
6
Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Leg Press (45 Degrees)
1
-
3
Leg Curl
1
-
4
Calf Raise (Machine)
1
-
5
Leg Press
1
-
6
Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Leg Press (45 Degrees)
1
-
3
Leg Curl
1
-
4
Calf Raise (Machine)
1
-
5
Leg Press
1
-
6
Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Leg Press (45 Degrees)
1
-
3
Leg Curl
1
-
4
Calf Raise (Machine)
1
-
5
Leg Press
1
-
6
Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Leg Press (45 Degrees)
1
-
3
Leg Curl
1
-
4
Calf Raise (Machine)
1
-
5
Leg Press
1
-
6
Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Leg Press (45 Degrees)
1
-
3
Leg Curl
1
-
4
Calf Raise (Machine)
1
-
5
Leg Press
1
-
6
Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Rear Delt Fly (Machine)
1
-
4
Barbell Row
1
-
5
Shrug (Dumbbell)
1
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Rear Delt Fly (Machine)
1
-
4
Barbell Row
1
-
5
Shrug (Dumbbell)
1
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Rear Delt Fly (Machine)
1
-
4
Barbell Row
1
-
5
Shrug (Dumbbell)
1
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Rear Delt Fly (Machine)
1
-
4
Barbell Row
1
-
5
Shrug (Dumbbell)
1
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Rear Delt Fly (Machine)
1
-
4
Barbell Row
1
-
5
Shrug (Dumbbell)
1
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Rear Delt Fly (Machine)
1
-
4
Barbell Row
1
-
5
Shrug (Dumbbell)
1
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Rear Delt Fly (Machine)
1
-
4
Barbell Row
1
-
5
Shrug (Dumbbell)
1
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Rear Delt Fly (Machine)
1
-
4
Barbell Row
1
-
5
Shrug (Dumbbell)
1
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Rear Delt Fly (Machine)
1
-
4
Barbell Row
1
-
5
Shrug (Dumbbell)
1
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Rear Delt Fly (Machine)
1
-
4
Barbell Row
1
-
5
Shrug (Dumbbell)
1
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Rear Delt Fly (Machine)
1
-
4
Barbell Row
1
-
5
Shrug (Dumbbell)
1
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
-
2
Lat Pulldown (Close Grip)
1
-
3
Rear Delt Fly (Machine)
1
-
4
Barbell Row
1
-
5
Shrug (Dumbbell)
1
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
-
7
Lateral Raise (Cable)
1
-
8
Front Raise
1
-
9
Preacher Curl (EZ Bar)
1
-
10
Bicep Curl (Dumbbell)
1
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press (45 Degrees)
1 Set
-
2
Leg Extension
1 Set
-
3
Leg Curl
1 Set
-
4
Hip Abductor (Machine)
1 Set
-
5
Leg Press
1 Set
-
6
Calf Raise (Machine)
1 Set
-
7
Overhead Tricep Extension (Cable)
1 Set
-
8
Preacher Curl (EZ Bar)
1 Set
-
9
V-Handle Tricep Pushdown (Cable)
1 Set
-
10
Lateral Raise (Dumbbell)
1 Set
-
11
Reverse Curl (Barbell)
1 Set
-
12
Bicep Curl (Dumbbell)
1 Set
-
13
Wrist Curls
1 Set
-
Day 3
1
Bench Press (Paused)
1 Set
-
2
Overhead Tricep Extension (Cable)
1 Set
-
3
Incline Bench Press (Smith Machine)
1 Set
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
-
5
Chest Fly (Machine)
1 Set
-
6
Shoulder Press (Machine)
1 Set
-
7
Lateral Raise (Cable)
1 Set
-
8
Front Raise
1 Set
-
9
Tricep Extension (Cable)
1 Set
-
10
Decline Crunch
1 Set
-
11
Cable Crunch
1 Set
-
Day 4
1
Leg Extension
1 Set
-
2
Leg Press (45 Degrees)
1 Set
-
3
Leg Curl
1 Set
-
4
Calf Raise (Machine)
1 Set
-
5
Leg Press
1 Set
-
6
Leg Curl
1 Set
-
Day 5
1
T-Bar Row
1 Set
-
2
Lat Pulldown (Close Grip)
1 Set
-
3
Rear Delt Fly (Machine)
1 Set
-
4
Barbell Row
1 Set
-
5
Shrug (Dumbbell)
1 Set
-
6
Pull-Up (Neutral Grip, Bodyweight)
1 Set
-
7
Lateral Raise (Cable)
1 Set
-
8
Front Raise
1 Set
-
9
Preacher Curl (EZ Bar)
1 Set
-
10
Bicep Curl (Dumbbell)
1 Set
-
Day 1
1
Bench Press (Barbell)
1 Set
-
2
Bent Over Row (Barbell)
1 Set
-
3
Bent Over Row (Dumbbell)
1 Set
-
4
Shoulder Press (Machine)
1 Set
-
5
Lateral Raise (Cable)
1 Set
-
6
Wide Grip Pull-Up
1 Set
-
7
Tricep Extension (Cable)
1 Set
-
8
Preacher Curl (EZ Bar)
1 Set
-
9
Hammer Curl (Dumbbell)
1 Set
-
10
Cable Crunch
1 Set
-