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Raider kikito

by Kikito L.
3 athletes joined

Program Description

Get huge

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 04, 2024 05:24
  • Last Edited
    Aug 23, 2024 05:16
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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
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 7
2
Bicep Curl (Barbell)
3
6-10 reps
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Overhead Extension (EZ Bar)
3
8-12 reps
5
Lateral Raise (Dumbbell)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
2
Bicep Curl (Barbell)
3
6-10 reps
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Overhead Extension (EZ Bar)
3
8-12 reps
5
Lateral Raise (Dumbbell)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Overhead Extension (EZ Bar)
3
8-12 reps
5
Lateral Raise (Dumbbell)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
2
Bicep Curl (Barbell)
3
6-10 reps
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Overhead Extension (EZ Bar)
3
8-12 reps
5
Lateral Raise (Dumbbell)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
6-10 reps
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Overhead Extension (EZ Bar)
3
8-12 reps
5
Lateral Raise (Dumbbell)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Overhead Extension (EZ Bar)
3
8-12 reps
5
Lateral Raise (Dumbbell)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 7
2
Bicep Curl (Barbell)
3
6-10 reps
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Overhead Extension (EZ Bar)
3
8-12 reps
5
Lateral Raise (Dumbbell)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
6-10 reps
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Overhead Extension (EZ Bar)
3
8-12 reps
5
Lateral Raise (Dumbbell)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-10 reps
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Overhead Extension (EZ Bar)
3
8-12 reps
5
Lateral Raise (Dumbbell)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
7 reps
RPE 7
2
Bicep Curl (Barbell)
3
6-10 reps
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Overhead Extension (EZ Bar)
3
8-12 reps
5
Lateral Raise (Dumbbell)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Bicep Curl (Barbell)
3
6-10 reps
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Overhead Extension (EZ Bar)
3
8-12 reps
5
Lateral Raise (Dumbbell)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
4A
Preacher Curl (Dumbbell)
3
8-12 reps
4B
Overhead Extension (EZ Bar)
3
8-12 reps
5
Lateral Raise (Dumbbell)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
6-12 reps
3A
Pullover (Dumbbell)
3
10-15 reps
3B
Seated Hamstring Curl
3
8-12 reps
4
Leg Press
3
5-8 reps
5A
Dragon Flag
3
5-15 reps
5B
Standing Calf Raise
3
8-15 reps
5C
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
6-12 reps
3A
Pullover (Dumbbell)
3
10-15 reps
3B
Seated Hamstring Curl
3
8-12 reps
4
Leg Press
3
5-8 reps
5A
Dragon Flag
3
5-15 reps
5B
Standing Calf Raise
3
8-15 reps
5C
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
3A
Pullover (Dumbbell)
3
10-15 reps
3B
Seated Hamstring Curl
3
8-12 reps
4
Leg Press
3
5-8 reps
5A
Dragon Flag
3
5-15 reps
5B
Standing Calf Raise
3
8-15 reps
5C
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
6-12 reps
3A
Pullover (Dumbbell)
3
10-15 reps
3B
Seated Hamstring Curl
3
8-12 reps
4
Leg Press
3
5-8 reps
5A
Dragon Flag
3
5-15 reps
5B
Standing Calf Raise
3
8-15 reps
5C
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
6-12 reps
3A
Pullover (Dumbbell)
3
10-15 reps
3B
Seated Hamstring Curl
3
8-12 reps
4
Leg Press
3
5-8 reps
5A
Dragon Flag
3
5-15 reps
5B
Standing Calf Raise
3
8-15 reps
5C
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
6-12 reps
3A
Pullover (Dumbbell)
3
10-15 reps
3B
Seated Hamstring Curl
3
8-12 reps
4
Leg Press
3
5-8 reps
5A
Dragon Flag
3
5-15 reps
5B
Standing Calf Raise
3
8-15 reps
5C
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
3A
Pullover (Dumbbell)
3
10-15 reps
3B
Seated Hamstring Curl
3
8-12 reps
4
Leg Press
3
5-8 reps
5A
Dragon Flag
3
5-15 reps
5B
Standing Calf Raise
3
8-15 reps
5C
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
6-12 reps
3A
Pullover (Dumbbell)
3
10-15 reps
3B
Seated Hamstring Curl
3
8-12 reps
4
Leg Press
3
5-8 reps
5A
Dragon Flag
3
5-15 reps
5B
Standing Calf Raise
3
8-15 reps
5C
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
6-12 reps
3A
Pullover (Dumbbell)
3
10-15 reps
3B
Seated Hamstring Curl
3
8-12 reps
4
Leg Press
3
5-8 reps
5A
Dragon Flag
3
5-15 reps
5B
Standing Calf Raise
3
8-15 reps
5C
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
6-12 reps
3A
Pullover (Dumbbell)
3
10-15 reps
3B
Seated Hamstring Curl
3
8-12 reps
4
Leg Press
3
5-8 reps
5A
Dragon Flag
3
5-15 reps
5B
Standing Calf Raise
3
8-15 reps
5C
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
6-12 reps
3A
Pullover (Dumbbell)
3
10-15 reps
3B
Seated Hamstring Curl
3
8-12 reps
4
Leg Press
3
5-8 reps
5A
Dragon Flag
3
5-15 reps
5B
Standing Calf Raise
3
8-15 reps
5C
Lying Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
6-12 reps
3A
Pullover (Dumbbell)
3
10-15 reps
3B
Seated Hamstring Curl
3
8-12 reps
4
Leg Press
3
5-8 reps
5A
Dragon Flag
3
5-15 reps
5B
Standing Calf Raise
3
8-15 reps
5C
Lying Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 7
2A
Hammer Curl
3
8-12 reps
2B
Dip (Assisted)
3
6-10 reps
3A
Pec Deck (Machine)
3
10-15 reps
3B
Reverse Pec Deck
3
10-15 reps
4
Lateral Raise (Cable)
3
10-15 reps
5
Shoulder Press (Machine)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 8
2A
Hammer Curl
3
8-12 reps
2B
Dip (Assisted)
3
6-10 reps
3A
Pec Deck (Machine)
3
10-15 reps
3B
Reverse Pec Deck
3
10-15 reps
4
Lateral Raise (Cable)
3
10-15 reps
5
Shoulder Press (Machine)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 9
2A
Hammer Curl
3
8-12 reps
2B
Dip (Assisted)
3
6-10 reps
3A
Pec Deck (Machine)
3
10-15 reps
3B
Reverse Pec Deck
3
10-15 reps
4
Lateral Raise (Cable)
3
10-15 reps
5
Shoulder Press (Machine)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 7
2A
Hammer Curl
3
8-12 reps
2B
Dip (Assisted)
3
6-10 reps
3A
Pec Deck (Machine)
3
10-15 reps
3B
Reverse Pec Deck
3
10-15 reps
4
Lateral Raise (Cable)
3
10-15 reps
5
Shoulder Press (Machine)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 8
2A
Hammer Curl
3
8-12 reps
2B
Dip (Assisted)
3
6-10 reps
3A
Pec Deck (Machine)
3
10-15 reps
3B
Reverse Pec Deck
3
10-15 reps
4
Lateral Raise (Cable)
3
10-15 reps
5
Shoulder Press (Machine)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 9
2A
Hammer Curl
3
8-12 reps
2B
Dip (Assisted)
3
6-10 reps
3A
Pec Deck (Machine)
3
10-15 reps
3B
Reverse Pec Deck
3
10-15 reps
4
Lateral Raise (Cable)
3
10-15 reps
5
Shoulder Press (Machine)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 7
2A
Hammer Curl
3
8-12 reps
2B
Dip (Assisted)
3
6-10 reps
3A
Pec Deck (Machine)
3
10-15 reps
3B
Reverse Pec Deck
3
10-15 reps
4
Lateral Raise (Cable)
3
10-15 reps
5
Shoulder Press (Machine)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 8
2A
Hammer Curl
3
8-12 reps
2B
Dip (Assisted)
3
6-10 reps
3A
Pec Deck (Machine)
3
10-15 reps
3B
Reverse Pec Deck
3
10-15 reps
4
Lateral Raise (Cable)
3
10-15 reps
5
Shoulder Press (Machine)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 9
2A
Hammer Curl
3
8-12 reps
2B
Dip (Assisted)
3
6-10 reps
3A
Pec Deck (Machine)
3
10-15 reps
3B
Reverse Pec Deck
3
10-15 reps
4
Lateral Raise (Cable)
3
10-15 reps
5
Shoulder Press (Machine)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
7 reps
RPE 7
2A
Hammer Curl
3
8-12 reps
2B
Dip (Assisted)
3
6-10 reps
3A
Pec Deck (Machine)
3
10-15 reps
3B
Reverse Pec Deck
3
10-15 reps
4
Lateral Raise (Cable)
3
10-15 reps
5
Shoulder Press (Machine)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2A
Hammer Curl
3
8-12 reps
2B
Dip (Assisted)
3
6-10 reps
3A
Pec Deck (Machine)
3
10-15 reps
3B
Reverse Pec Deck
3
10-15 reps
4
Lateral Raise (Cable)
3
10-15 reps
5
Shoulder Press (Machine)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 10
2A
Hammer Curl
3
8-12 reps
2B
Dip (Assisted)
3
6-10 reps
3A
Pec Deck (Machine)
3
10-15 reps
3B
Reverse Pec Deck
3
10-15 reps
4
Lateral Raise (Cable)
3
10-15 reps
5
Shoulder Press (Machine)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
9 reps
9 reps
RPE 7
2
Leg Extension
3
8-15 reps
3
Pull-Up (Weighted)
4
4-8 reps
4A
T-Bar Row
3
6-10 reps
4B
Standing Calf Raise
3
8-15 reps
5A
Hyperextension
3
8-12 reps
5B
Abs Crunch (Bodyweight)
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
9 reps
9 reps
RPE 8
2
Leg Extension
3
8-15 reps
3
Pull-Up (Weighted)
4
4-8 reps
4A
T-Bar Row
3
6-10 reps
4B
Standing Calf Raise
3
8-15 reps
5A
Hyperextension
3
8-12 reps
5B
Abs Crunch (Bodyweight)
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
9 reps
9 reps
RPE 9
2
Leg Extension
3
8-15 reps
3
Pull-Up (Weighted)
4
4-8 reps
4A
T-Bar Row
3
6-10 reps
4B
Standing Calf Raise
3
8-15 reps
5A
Hyperextension
3
8-12 reps
5B
Abs Crunch (Bodyweight)
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
7 reps
7 reps
RPE 6
2
Leg Extension
3
8-15 reps
3
Pull-Up (Weighted)
4
4-8 reps
4A
T-Bar Row
3
6-10 reps
4B
Standing Calf Raise
3
8-15 reps
5A
Hyperextension
3
8-12 reps
5B
Abs Crunch (Bodyweight)
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
7 reps
7 reps
RPE 7
2
Leg Extension
3
8-15 reps
3
Pull-Up (Weighted)
4
4-8 reps
4A
T-Bar Row
3
6-10 reps
4B
Leg Press Calf Raises
3
8-15 reps
5A
Hyperextension
3
8-12 reps
5B
Abs Crunch (Bodyweight)
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
7 reps
7 reps
RPE 8
2
Leg Extension
3
8-15 reps
3
Pull-Up (Weighted)
4
4-8 reps
4A
T-Bar Row
3
6-10 reps
4B
Standing Calf Raise
3
8-15 reps
5A
Hyperextension
3
8-12 reps
5B
Abs Crunch (Bodyweight)
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
7 reps
7 reps
RPE 7
2
Leg Extension
3
8-15 reps
3
Pull-Up (Weighted)
4
4-8 reps
4A
T-Bar Row
3
6-10 reps
4B
Standing Calf Raise
3
8-15 reps
5A
Hyperextension
3
8-12 reps
5B
Abs Crunch (Bodyweight)
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
RPE 9
2
Leg Extension
3
8-15 reps
3
Pull-Up (Weighted)
4
4-8 reps
4A
T-Bar Row
3
6-10 reps
4B
Standing Calf Raise
3
8-15 reps
5A
Hyperextension
3
8-12 reps
5B
Abs Crunch (Bodyweight)
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
2
Leg Extension
3
8-15 reps
3
Pull-Up (Weighted)
4
4-8 reps
4A
T-Bar Row
3
6-10 reps
4B
Leg Press Calf Raises
3
8-15 reps
5A
Hyperextension
3
8-12 reps
5B
Abs Crunch (Bodyweight)
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Leg Extension
3
8-15 reps
3
Pull-Up (Weighted)
4
4-8 reps
4A
T-Bar Row
3
6-10 reps
4B
Standing Calf Raise
3
8-15 reps
5A
Hyperextension
3
8-12 reps
5B
Abs Crunch (Bodyweight)
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
2
Leg Extension
3
8-15 reps
3
Pull-Up (Weighted)
4
4-8 reps
4A
T-Bar Row
3
6-10 reps
4B
Standing Calf Raise
3
8-15 reps
5A
Hyperextension
3
8-12 reps
5B
Abs Crunch (Bodyweight)
3
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
RPE 10
2
Leg Extension
3
8-15 reps
3
Pull-Up (Weighted)
4
4-8 reps
4A
T-Bar Row
3
6-10 reps
4B
Standing Calf Raise
3
8-15 reps
5A
Hyperextension
3
8-12 reps
5B
Abs Crunch (Bodyweight)
3
5-15 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@7
2
Bicep Curl (Barbell)
3 Sets
6-10 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
4A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
4B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
9 Reps
9 Reps
@7
2
Chest Supported Row (Dumbbell)
3 Sets
6-12 Reps
3A
Pullover (Dumbbell)
3 Sets
10-15 Reps
3B
Seated Hamstring Curl
3 Sets
8-12 Reps
4
Leg Press
3 Sets
5-8 Reps
5A
Dragon Flag
3 Sets
5-15 Reps
5B
Standing Calf Raise
3 Sets
8-15 Reps
5C
Lying Leg Raise
3 Sets
AMRAP
Day 3
1
Overhead Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@7
2A
Hammer Curl
3 Sets
8-12 Reps
2B
Dip (Assisted)
3 Sets
6-10 Reps
3A
Pec Deck (Machine)
3 Sets
10-15 Reps
3B
Reverse Pec Deck
3 Sets
10-15 Reps
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
5
Shoulder Press (Machine)
3 Sets
10-15 Reps
Day 4
1
High Bar Squat (Barbell)
1 Set
3 Sets
9 Reps
9 Reps
@7
2
Leg Extension
3 Sets
8-15 Reps
3
Pull-Up (Weighted)
4 Sets
4-8 Reps
4A
T-Bar Row
3 Sets
6-10 Reps
4B
Standing Calf Raise
3 Sets
8-15 Reps
5A
Hyperextension
3 Sets
8-12 Reps
5B
Abs Crunch (Bodyweight)
3 Sets
5-15 Reps