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C-Bo's Program

by Clint Bolinger

Program Description

I made this for myself to keep my weights up while I cut. I cut 70 lbs in a year and did manage to progress in some lifts

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2025 11:49
  • Last Edited
    Feb 24, 2026 05:00
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Triceps
10.1%
Front Delts
9.9%
Middle Delts
8.9%
Lats
8.4%
Biceps
8.1%
Chest
8%
Glutes
6.7%
Quadriceps
5.3%
Hamstrings
5.1%
Abs
4.4%
Lower Back
3%
Rear Delts
3%
Calves
2.2%
Forearms
1.5%
Cardio
1.5%
Abductors
1.5%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
3
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
1
25+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
1
25+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
1
25+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
1
25+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
1
25+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Chest Fly (Cable)
3
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
25+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
1
25+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
1
25+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
1
25+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
1
25+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
1
25+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Skull Crusher (Dumbbell)
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Chest Fly (Cable)
3
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
25+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Cable Low Row
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
1
25+ reps
-
8
Russian Twist
1
30-50 reps
-
9
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Cable Low Row
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
1
25+ reps
-
8
Russian Twist
1
30-50 reps
-
9
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Cable Low Row
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
1
25+ reps
-
8
Russian Twist
1
30-50 reps
-
9
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Cable Low Row
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
1
25+ reps
-
8
Russian Twist
1
30-50 reps
-
9
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Cable Low Row
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
1
25+ reps
-
8
Russian Twist
1
30-50 reps
-
9
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Cable Low Row
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
1
25+ reps
-
8
Russian Twist
1
30-50 reps
-
9
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Cable Low Row
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
1
25+ reps
-
8
Russian Twist
1
30-50 reps
-
9
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Cable Low Row
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
1
25+ reps
-
8
Russian Twist
1
30-50 reps
-
9
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Cable Low Row
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
1
25+ reps
-
8
Russian Twist
1
30-50 reps
-
9
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Cable Low Row
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
1
25+ reps
-
8
Russian Twist
1
30-50 reps
-
9
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Cable Low Row
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
1
25+ reps
-
8
Russian Twist
1
30-50 reps
-
9
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
2
8-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Cable Low Row
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
1
25+ reps
-
8
Russian Twist
1
30-50 reps
-
9
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Shrug (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Arnold Press
2
8-10 reps
-
6
One Arm Lateral Raise (Cable)
3
8-12 reps
-
7
Russian Twist
1
25 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Shrug (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Arnold Press
2
8-10 reps
-
6
One Arm Lateral Raise (Cable)
3
8-12 reps
-
7
Russian Twist
1
25 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Shrug (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Arnold Press
2
8-10 reps
-
6
One Arm Lateral Raise (Cable)
3
8-12 reps
-
7
Russian Twist
1
25 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Shrug (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Arnold Press
2
8-10 reps
-
6
One Arm Lateral Raise (Cable)
3
8-12 reps
-
7
Russian Twist
1
25 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Shrug (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Arnold Press
2
8-10 reps
-
6
One Arm Lateral Raise (Cable)
3
8-12 reps
-
7
Russian Twist
1
25 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Shrug (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Arnold Press
2
8-10 reps
-
6
One Arm Lateral Raise (Cable)
3
8-12 reps
-
7
Russian Twist
1
25 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Shrug (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Arnold Press
2
8-10 reps
-
6
One Arm Lateral Raise (Cable)
3
8-12 reps
-
7
Russian Twist
1
25 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Shrug (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Arnold Press
2
8-10 reps
-
6
One Arm Lateral Raise (Cable)
3
8-12 reps
-
7
Russian Twist
1
25 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Shrug (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Arnold Press
2
8-10 reps
-
6
One Arm Lateral Raise (Cable)
3
8-12 reps
-
7
Russian Twist
1
25 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Shrug (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Arnold Press
2
8-10 reps
-
6
One Arm Lateral Raise (Cable)
3
8-12 reps
-
7
Russian Twist
1
25 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Shrug (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Arnold Press
2
8-10 reps
-
6
One Arm Lateral Raise (Cable)
3
8-12 reps
-
7
Russian Twist
1
25 reps
-
8
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Shrug (Barbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Arnold Press
2
8-10 reps
-
6
One Arm Lateral Raise (Cable)
3
8-12 reps
-
7
Russian Twist
1
25 reps
-
8
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Clean Deadlift
2
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6
Hip Abduction (Band)
2
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Clean Deadlift
2
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6
Hip Abduction (Band)
2
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Clean Deadlift
2
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6
Hip Abduction (Band)
2
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Clean Deadlift
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6
Hip Abduction (Band)
2
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Clean Deadlift
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6
Hip Abduction (Band)
2
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Front Squat (Barbell)
2
4-6 reps
-
3
Clean Deadlift
2
4-6 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Hip Abduction (Band)
2
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Clean Deadlift
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6
Hip Abduction (Band)
2
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Clean Deadlift
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6
Hip Abduction (Band)
2
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Clean Deadlift
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6
Hip Abduction (Band)
2
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Clean Deadlift
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6
Hip Abduction (Band)
2
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Barbell)
2
8-12 reps
-
3
Clean Deadlift
2
6-10 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6
Hip Abduction (Band)
2
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
-
2
Front Squat (Barbell)
2
4-6 reps
-
3
Clean Deadlift
2
4-6 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Stiff Leg Deadlift
2
6-10 reps
-
6
Hip Abduction (Band)
2
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Cardio
1
5 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2
Shrug (Barbell)
3 Sets
10-12 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Arnold Press
2 Sets
8-10 Reps
-
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
-
7
Russian Twist
1 Set
25 Reps
-
8
Plank
1 Set
1 mins
-
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
4
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Chest Fly (Cable)
3 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
1 Set
25+ Reps
-
Day 2
1
Upright Row (Barbell)
2 Sets
8-10 Reps
-
2
T-Bar Row
3 Sets
8-12 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Cable Low Row
3 Sets
8-12 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
1 Set
25+ Reps
-
8
Russian Twist
1 Set
30-50 Reps
-
9
Cardio
1 Set
5 mins
-
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Front Squat (Barbell)
2 Sets
8-12 Reps
-
3
Clean Deadlift
2 Sets
6-8 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
5
Stiff Leg Deadlift
2 Sets
8-12 Reps
-
6
Hip Abduction (Band)
2 Sets
8-12 Reps
-
7
Standing Calf Raise
3 Sets
8-12 Reps
-
8
Cardio
1 Set
5 mins
-