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Go beyond your limit

by Daniel L.

Program Description

To be goated x2

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 12, 2024 05:53
  • Last Edited
    Jun 18, 2025 10:37

Summary

Unleash your potential with this 12-week program designed to push your limits and transform your physique. Committing to five days a week, you'll engage in a diverse range of exercises, including barbell and dumbbell variations, to build strength and muscle across all major muscle groups. Each session is crafted to challenge your endurance and elevate your performance, ensuring you break through plateaus and achieve your fitness goals. Get ready to redefine your limits and embrace the journey to a stronger you!
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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
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
3
Decline Bench Press (Dumbbell)
4 Sets
12 Reps
-
4
Chest Press (Machine)
4 Sets
12 Reps
-
5
Front Raise
4 Sets
12 Reps
-
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
12 Reps
@6
3
Hammer Curl (Cable)
4 Sets
12 Reps
@6
4
Face Pull
4 Sets
12 Reps
@6
5
Spider Curl
4 Sets
12 Reps
@6
Day 5
1
Lat Pulldown
4 Sets
12 Reps
-
2
High Pull
4 Sets
12 Reps
-
3
Bicep Curl (Barbell)
4 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
-
5
Hammer Curl (Cable)
4 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
-
2
Bench Press (Dumbbell)
4 Sets
12 Reps
-
3
Decline Bench Press (Dumbbell)
4 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
5
Tricep Extension (Machine)
4 Sets
12 Reps
-
6
Overhead Extension (Dumbbell)
4 Sets
12 Reps
-
Day 3
1
Leg Press
4 Sets
12 Reps
-
2
Leg Extension
4 Sets
12 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
4
Standing Calf Raise
4 Sets
12 Reps
-
5
Abs Crunch (Bodyweight)
4 Sets
50 Reps
-
6
Plank
4 Sets
1 mins
-
7
Sit Up
4 Sets
50 Reps
-