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Chimera

by Tuhin M.
2 athletes joined

Program Description

Massing (Arms focused)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 30, 2024 11:03
  • Last Edited
    Jun 18, 2025 11:00

Summary

Unleash your potential with the Chimera program, a comprehensive 12-week journey designed for serious lifters. Committing to five days a week, you'll tackle a variety of targeted leg workouts, including squats, leg presses, and calf raises, all aimed at building strength and muscle definition. Each session is structured to maximize intensity and results, ensuring you push your limits while honing your technique. Equip yourself with a full gym and get ready to transform your lower body like never before!
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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
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Alternating Dumbbell Curl
4
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
3
8-15 reps
-
8
Upright Row (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
-
2
Hack Squat
2 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
6-10 Reps
-
4
Leg Curl
3 Sets
12-20 Reps
-
5
Seated Calf Raise
3 Sets
6-12 Reps
-
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
-
Day 4
1
Leg Press
3 Sets
5-8 Reps
-
2
Sumo Squat
2 Sets
10-15 Reps
-
3
Leg Extension
4 Sets
8-15 Reps
-
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
-
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
-
-
6
Seated Calf Raise
3 Sets
10-15 Reps
-
7
Cable Crunch
3 Sets
-
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
-
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
-
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
-
5
French Press
3 Sets
6-10 Reps
-
6
Hammer Curl
3 Sets
6-10 Reps
-
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
-
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
-
3
Bent Over Row
3 Sets
8-12 Reps
-
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
-
-
5
Cable Drag Curl
4 Sets
8-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Overhead Curl
3 Sets
8-15 Reps
-
8
Upright Row (Cable)
3 Sets
10-15 Reps
-
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
-
2
Lat Pulldown
2 Sets
6-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
-
4
Dip (Weighted)
2 Sets
6-10 Reps
-
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
-
6
Alternating Dumbbell Curl
4 Sets
-
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
-