Program Description
A 12 week general strenght and hypertrophy programme with T1 to T3 structure. T1: exercises like Bench, Squat, OHP, DL or variations T2: Any compound you like T3: Mostly isolation exercises. T1 progression: Weeks 1 to 4: find a easyish 6RM on week 1 and add reps per week until you reach around 10 on week 4. Weeks 5 to 8: restart the progression and try for slightly higher 6RM and again increase to 10RM on week 8. Weeks 9 to 12: Find a real 6RM and go down to real 3RM in week 12. After rep maxes on weeks 1 to 8 do between 3 to 6 "half sets" so half of the reps of set 1 with the same weight. On weeks 9 to 12 do 3 to 6 singles with the same weight T2 progression: Find a easyish 8RM on week 1, progress that to 12RM on week 4. Do the same on Week 5 through 8. Weeks 9 - 12: Find a real 8RM and work to a 4Rm on week 12.¨ Here also do half sets similarly than T1 T3: Weeks 1 to 9: Aim for 2 to 5 T3's with 2-4 sets and dual progression. Choose exercises you like while trying to do a back exercise atleast 3 times per week. Week 10 to 12: Max 2 sets of Max 3 T3 exercises. Go light and do 1 or none on week 12.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Powerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 11, 2025 06:18
- Last EditedAug 11, 2025 06:23
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
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
Bench Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Dip (Weighted)
1
4
8 reps
4 reps
RPE 7-8
-
3
Chest Supported Row (Dumbbell)
3
6-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
10-20 reps
-
4B
Bicep Curl (Cable)
3
10-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Dip (Weighted)
1
4
8 reps
4 reps
RPE 7-8
-
3
Chest Supported Row (Dumbbell)
3
6-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
10-20 reps
-
4B
Bicep Curl (Cable)
3
10-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Dip (Weighted)
1
4
8 reps
4 reps
RPE 7-8
-
3
Chest Supported Row (Dumbbell)
3
6-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
10-20 reps
-
4B
Bicep Curl (Cable)
3
10-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Dip (Weighted)
1
4
8 reps
4 reps
RPE 7-8
-
3
Chest Supported Row (Dumbbell)
3
6-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
10-20 reps
-
4B
Bicep Curl (Cable)
3
10-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Dip (Weighted)
1
4
8 reps
4 reps
RPE 7-8
-
3
Chest Supported Row (Dumbbell)
3
6-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
10-20 reps
-
4B
Bicep Curl (Cable)
3
10-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Dip (Weighted)
1
4
8 reps
4 reps
RPE 7-8
-
3
Chest Supported Row (Dumbbell)
3
6-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
10-20 reps
-
4B
Bicep Curl (Cable)
3
10-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Dip (Weighted)
1
4
8 reps
4 reps
RPE 7-8
-
3
Chest Supported Row (Dumbbell)
3
6-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
10-20 reps
-
4B
Bicep Curl (Cable)
3
10-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Dip (Weighted)
1
4
8 reps
4 reps
RPE 7-8
-
3
Chest Supported Row (Dumbbell)
3
6-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
10-20 reps
-
4B
Bicep Curl (Cable)
3
10-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
6 reps
1 reps
RPE 7-8
-
2
Dip (Weighted)
1
4
8 reps
4 reps
RPE 10
-
3
Chest Supported Row (Dumbbell)
3
6-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
10-20 reps
-
4B
Bicep Curl (Cable)
3
10-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
6 reps
1 reps
RPE 7-8
-
2
Dip (Weighted)
1
4
8 reps
4 reps
RPE 10
-
3
Chest Supported Row (Dumbbell)
3
6-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
10-20 reps
-
4B
Bicep Curl (Cable)
3
10-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
6 reps
1 reps
RPE 7-8
-
2
Dip (Weighted)
1
4
8 reps
4 reps
RPE 10
-
3
Chest Supported Row (Dumbbell)
3
6-15 reps
-
4A
Overhead Tricep Extension (Cable)
3
10-20 reps
-
4B
Bicep Curl (Cable)
3
10-20 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7-8
2
Dip (Weighted)
1
4 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
6-15 reps
-
4
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
6 reps
3 reps
RPE 8
-
2
Hack Squat
1
3
8 reps
4 reps
RPE 8
-
3
Leg Extension
2
10-15 reps
-
4
Lat Prayer
2
12-15 reps
-
5A
Lateral Raise (Machine)
3
10-20 reps
-
5B
Rear Delt Fly (Machine)
3
10-20 reps
-
6
Cable Crunch
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
6 reps
3 reps
RPE 8
-
2
Hack Squat
1
3
8 reps
4 reps
RPE 8
-
3
Leg Extension
2
10-15 reps
-
4
Lat Prayer
2
12-15 reps
-
5A
Lateral Raise (Machine)
3
10-20 reps
-
5B
Rear Delt Fly (Machine)
3
10-20 reps
-
6
Cable Crunch
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
6 reps
3 reps
RPE 8
-
2
Hack Squat
1
3
8 reps
4 reps
RPE 8
-
3
Leg Extension
2
10-15 reps
-
4
Lat Prayer
2
12-15 reps
-
5A
Lateral Raise (Machine)
3
10-20 reps
-
5B
Rear Delt Fly (Machine)
3
10-20 reps
-
6
Cable Crunch
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
6 reps
3 reps
RPE 8
-
2
Hack Squat
1
3
8 reps
4 reps
RPE 8
-
3
Leg Extension
2
10-15 reps
-
4
Lat Prayer
2
12-15 reps
-
5A
Lateral Raise (Machine)
3
10-20 reps
-
5B
Rear Delt Fly (Machine)
3
10-20 reps
-
6
Cable Crunch
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
6 reps
3 reps
RPE 8
-
2
Hack Squat
1
3
8 reps
4 reps
RPE 8
-
3
Leg Extension
2
10-15 reps
-
4
Lat Prayer
2
12-15 reps
-
5A
Lateral Raise (Machine)
3
10-20 reps
-
5B
Rear Delt Fly (Machine)
3
10-20 reps
-
6
Cable Crunch
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
6 reps
3 reps
RPE 8
-
2
Hack Squat
1
3
8 reps
4 reps
RPE 8
-
3
Leg Extension
2
10-15 reps
-
4
Lat Prayer
2
12-15 reps
-
5A
Lateral Raise (Machine)
3
10-20 reps
-
5B
Rear Delt Fly (Machine)
3
10-20 reps
-
6
Cable Crunch
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
6 reps
3 reps
RPE 8
-
2
Hack Squat
1
3
8 reps
4 reps
RPE 8
-
3
Leg Extension
2
10-15 reps
-
4
Lat Prayer
2
12-15 reps
-
5A
Lateral Raise (Machine)
3
10-20 reps
-
5B
Rear Delt Fly (Machine)
3
10-20 reps
-
6
Cable Crunch
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
6 reps
3 reps
RPE 8
-
2
Hack Squat
1
3
8 reps
4 reps
RPE 8
-
3
Leg Extension
2
10-15 reps
-
4
Lat Prayer
2
12-15 reps
-
5A
Lateral Raise (Machine)
3
10-20 reps
-
5B
Rear Delt Fly (Machine)
3
10-20 reps
-
6
Cable Crunch
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
6 reps
1 reps
RPE 10
RPE 10
2
Hack Squat
1
3
8 reps
4 reps
-
-
3
Leg Extension
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
6 reps
1 reps
RPE 10
RPE 10
2
Hack Squat
1
3
8 reps
4 reps
-
-
3
Leg Extension
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
6 reps
1 reps
RPE 10
RPE 10
2
Hack Squat
1
3
8 reps
4 reps
-
-
3
Leg Extension
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12 reps
-
5B
Lateral Raise (Dumbbell)
2
12 reps
-
6
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 10
2
Hack Squat
1
4 reps
-
3A
Rear Delt Fly (Dumbbell)
2
12 reps
-
3B
Lateral Raise (Dumbbell)
2
12 reps
-
4
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Bench Press (Close Grip)
1
4
8 reps
4 reps
RPE 7-8
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Tricep Pushdown (Cable)
2
12-15 reps
-
5B
Single Arm Curl
2
12-15 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Bench Press (Close Grip)
1
4
8 reps
4 reps
RPE 7-8
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Tricep Pushdown (Cable)
2
12-15 reps
-
5B
Single Arm Curl
2
12-15 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Bench Press (Close Grip)
1
4
8 reps
4 reps
RPE 7-8
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Tricep Pushdown (Cable)
2
12-15 reps
-
5B
Single Arm Curl
2
12-15 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Bench Press (Close Grip)
1
4
8 reps
4 reps
RPE 7-8
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Tricep Pushdown (Cable)
2
12-15 reps
-
5B
Single Arm Curl
2
12-15 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Bench Press (Close Grip)
1
4
8 reps
4 reps
RPE 7-8
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Tricep Pushdown (Cable)
2
12-15 reps
-
5B
Single Arm Curl
2
12-15 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Bench Press (Close Grip)
1
4
8 reps
4 reps
RPE 7-8
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Tricep Pushdown (Cable)
2
12-15 reps
-
5B
Single Arm Curl
2
12-15 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Bench Press (Close Grip)
1
4
8 reps
4 reps
RPE 7-8
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Tricep Pushdown (Cable)
2
12-15 reps
-
5B
Single Arm Curl
2
12-15 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
3 reps
RPE 7-8
-
2
Bench Press (Close Grip)
1
4
8 reps
4 reps
RPE 7-8
-
3
Pull-Up (Weighted)
3
6-10 reps
-
4
Bicep Curl (EZ Bar)
3
6-10 reps
-
5A
Tricep Pushdown (Cable)
2
12-15 reps
-
5B
Single Arm Curl
2
12-15 reps
-
6
Calf Raise (Leg Press)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
1 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
4
8 reps
4 reps
RPE 10
RPE 10
3
Lat Pulldown
3
12 reps
-
4A
Hammer Curl (Cable)
2
12 reps
-
4B
Tricep Extension (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
1 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
4
8 reps
4 reps
RPE 10
RPE 10
3
Lat Pulldown
3
12 reps
-
4A
Hammer Curl (Cable)
2
12 reps
-
4B
Tricep Extension (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
6 reps
1 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
4
8 reps
4 reps
RPE 10
RPE 10
3
Lat Pulldown
3
12 reps
-
4A
Hammer Curl (Cable)
2
12 reps
-
4B
Tricep Extension (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
RPE 10
2
Bench Press (Close Grip)
1
4 reps
RPE 10
3
Lat Pulldown
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
3 reps
-
-
2
Long Pause Bench Press
3
10 reps
RPE 6
3
Back Extension (Weighted)
3
10 reps
-
4
Leg Curl
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
3 reps
-
-
2
Long Pause Bench Press
3
8 reps
RPE 6
3
Back Extension (Weighted)
3
10 reps
-
4
Leg Curl
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
3 reps
-
-
2
Long Pause Bench Press
3
6 reps
RPE 6
3
Back Extension (Weighted)
3
10 reps
-
4
Leg Curl
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
3 reps
-
-
2
Long Pause Bench Press
3
4 reps
RPE 6
3
Back Extension (Weighted)
3
10 reps
-
4
Leg Curl
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
3 reps
-
-
2
Long Pause Bench Press
3
10 reps
RPE 6
3
Back Extension (Weighted)
3
10 reps
-
4
Leg Curl
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
3 reps
-
-
2
Long Pause Bench Press
3
8 reps
RPE 6
3
Back Extension (Weighted)
3
10 reps
-
4
Leg Curl
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
3 reps
-
-
2
Long Pause Bench Press
3
6 reps
RPE 6
3
Back Extension (Weighted)
3
10 reps
-
4
Leg Curl
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
6 reps
3 reps
-
-
2
Long Pause Bench Press
3
4 reps
RPE 6
3
Back Extension (Weighted)
3
10 reps
-
4
Leg Curl
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5
6 reps
1 reps
-
-
2
Long Pause Bench Press
2
6 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5
6 reps
1 reps
-
-
2
Long Pause Bench Press
2
6 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5
6 reps
1 reps
-
-
2
Long Pause Bench Press
2
6 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3 reps
-
2
Romanian Deadlift (Dumbbell)
2
8 reps
-
3
Leg Raise (Captain's Chair)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
4 Sets
6 Reps
3 Reps
@7-8
-
2
Dip (Weighted)1 Set
4 Sets
8 Reps
4 Reps
@7-8
-
3
Chest Supported Row (Dumbbell)3 Sets
6-15 Reps
-
4A
Overhead Tricep Extension (Cable)3 Sets
10-20 Reps
-
4B
Bicep Curl (Cable)3 Sets
10-20 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
Day 2
1
Stiff Leg Deadlift1 Set
3 Sets
6 Reps
3 Reps
@8
-
2
Hack Squat1 Set
3 Sets
8 Reps
4 Reps
@8
-
3
Leg Extension2 Sets
10-15 Reps
-
4
Lat Prayer2 Sets
12-15 Reps
-
5A
Lateral Raise (Machine)3 Sets
10-20 Reps
-
5B
Rear Delt Fly (Machine)3 Sets
10-20 Reps
-
6
Cable Crunch4 Sets
6-12 Reps
-
Day 3
1
Overhead Press (Barbell)1 Set
4 Sets
6 Reps
3 Reps
@7-8
-
2
Bench Press (Close Grip)1 Set
4 Sets
8 Reps
4 Reps
@7-8
-
3
Pull-Up (Weighted)3 Sets
6-10 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
-
5A
Tricep Pushdown (Cable)2 Sets
12-15 Reps
-
5B
Single Arm Curl2 Sets
12-15 Reps
-
6
Calf Raise (Leg Press)3 Sets
6-10 Reps
-
Day 4
1
High Bar Squat (Barbell)1 Set
3 Sets
6 Reps
3 Reps
-
-
2
Long Pause Bench Press3 Sets
10 Reps
@6
3
Back Extension (Weighted)3 Sets
10 Reps
-
4
Leg Curl2 Sets
12 Reps
-
5
Lateral Raise (Cable)3 Sets
12 Reps
-
6
Leg Raise (Captain's Chair)3 Sets
8 Reps
-