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BoostcampPNG

Joolz twelve weeks of fun

by Frankie Galiffa

Program Description

Help you to gain strength and muscle while losing pounds https://music.youtube.com/playlist?list=PLVGBr0bdTMtigQYb7mRKOQDmqpe7XPdMT&si=q5sJrZBQwa33Zxi8 https://open.spotify.com/track/3oGlG3Q8CF3Ms5DbX16jiN?si=q0TVXZdcQKy30sZM-2ei7g https://music.apple.com/us/playlist/metal-workout-playlist/pl.u-yZyVE33FYzEbL0y

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 12, 2024 09:29
  • Last Edited
    Sep 14, 2024 04:56

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Triceps
10.5%
Front Delts
9.8%
Abs
7.7%
Quadriceps
7.5%
Biceps
7.5%
Chest
7%
Other
6.9%
Lats
6%
Middle Delts
5.8%
Forearms
5.7%
Glutes
5%
Hamstrings
4%
Rear Delts
2.8%
Lower Back
1.4%
Calves
1.3%
Abductors
0.3%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
4
-
3
High Row
3
-
4
Single Arm Row (Dumbbell)
4
-
5
Back Extension (Weighted)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bent Over Row (Barbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Hack Squat
3
-
3
Leg Curl
4
-
4
Leg Extension
4
-
5
Seated Calf Raise
4
-
6
Pistol Squat
4
-
7
Lunge (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
-
2
Hammer Curl
4
-
3
Concentration Curl
4
-
4
Bicep Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Tricep Kickback
4
-
7
Single Arm Pushdown
4
-
8
Tricep Pushdown (Cable)
4
-
9
Wrist Curls
3
-
10
Farmer's Walk (Weighted)
4
-
11
Reverse Wrist Curl (Barbell)
4
-
12
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Dip (Bodyweight)
4
-
5
Chest Fly (Machine)
4
-
6
Floor Press (Dumbbell)
4
-
7
Front Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3
High Pull
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Front Raise
4
-
6
Arnold Press
4
-
7
Rear Delt Fly (Machine)
4
-
8
Shrug (Barbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
-
2
500m Row
4
-
3
Box Jump
4
-
4
Jump Rope
4
-
5
Side Plank
4
-
6
Bear Crawl
4
-
7
Hollow Rock
4
-
8
Russian Twist
4
-
9
Reverse Abs Crunch (Bodyweight)
3
-
10
Hanging Toes To Bar
4
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press
4 Sets
-
2
Hack Squat
3 Sets
-
3
Leg Curl
4 Sets
-
4
Leg Extension
4 Sets
-
5
Seated Calf Raise
4 Sets
-
6
Pistol Squat
4 Sets
-
7
Lunge (Dumbbell)
4 Sets
-
Day 1
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
4 Sets
-
3
High Row
3 Sets
-
4
Single Arm Row (Dumbbell)
4 Sets
-
5
Back Extension (Weighted)
3 Sets
-
6
Rear Delt Fly (Dumbbell)
3 Sets
-
7
Bent Over Row (Barbell)
4 Sets
-
Day 3
1
Bicep Curl (Barbell)
5 Sets
-
2
Hammer Curl
4 Sets
-
3
Concentration Curl
4 Sets
-
4
Bicep Curl (Dumbbell)
4 Sets
-
5
Single Arm Overhead Tricep Extension
4 Sets
-
6
Tricep Kickback
4 Sets
-
7
Single Arm Pushdown
4 Sets
-
8
Tricep Pushdown (Cable)
4 Sets
-
9
Wrist Curls
3 Sets
-
10
Farmer's Walk (Weighted)
4 Sets
-
11
Reverse Wrist Curl (Barbell)
4 Sets
-
12
Reverse Wrist Curl (Dumbbell)
3 Sets
-
Day 6
1
Burpee
5 Sets
-
2
500m Row
4 Sets
-
3
Box Jump
4 Sets
-
4
Jump Rope
4 Sets
-
5
Side Plank
4 Sets
-
6
Bear Crawl
4 Sets
-
7
Hollow Rock
4 Sets
-
8
Russian Twist
4 Sets
-
9
Reverse Abs Crunch (Bodyweight)
3 Sets
-
10
Hanging Toes To Bar
4 Sets
-
Day 5
1
Seated Military Press (Barbell)
4 Sets
-
2
Lateral Raise (Dumbbell)
4 Sets
-
3
High Pull
4 Sets
-
4
One Arm Lateral Raise (Cable)
4 Sets
-
5
Front Raise
4 Sets
-
6
Arnold Press
4 Sets
-
7
Rear Delt Fly (Machine)
4 Sets
-
8
Shrug (Barbell)
4 Sets
-
Day 4
1
Chest Press (Machine)
4 Sets
-
2
Incline Bench Press (Barbell)
4 Sets
-
3
Incline Chest Fly (Dumbbell)
3 Sets
-
4
Dip (Bodyweight)
4 Sets
-
5
Chest Fly (Machine)
4 Sets
-
6
Floor Press (Dumbbell)
4 Sets
-
7
Front Raise
4 Sets
-