Program Description
An intermediate program designed to build size and strength over a long period of time with consistent improvement.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 28, 2025 04:18
- Last EditedMay 30, 2025 01:23
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Barbell)
4
8-6 reps
-
4
Decline Bench Press (Barbell)
4
8-6 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Barbell)
4
8-6 reps
-
4
Decline Bench Press (Barbell)
4
6-8 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-6 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Barbell)
4
8-6 reps
-
4
Decline Bench Press (Barbell)
4
8-6 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Barbell)
4
8-6 reps
-
4
Decline Bench Press (Barbell)
4
8-6 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Barbell)
4
8-6 reps
-
4
Decline Bench Press (Barbell)
4
8-6 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Barbell)
4
8-6 reps
-
4
Decline Bench Press (Barbell)
4
8-6 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Barbell)
4
8-6 reps
-
4
Decline Bench Press (Barbell)
4
8-6 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Barbell)
4
8-6 reps
-
4
Decline Bench Press (Barbell)
4
8-6 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Barbell)
4
8-6 reps
-
4
Decline Bench Press (Barbell)
4
8-6 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Barbell)
4
8-6 reps
-
4
Decline Bench Press (Barbell)
4
8-6 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Barbell)
4
8-6 reps
-
4
Decline Bench Press (Barbell)
4
8-6 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Barbell)
4
8-6 reps
-
4
Decline Bench Press (Barbell)
4
8-6 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-6 reps
-
2
Pull-Up (Bodyweight)
4
8-12 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Cable Hammer Curl
3
8-12 reps
-
7
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-6 reps
-
2
Pull-Up (Bodyweight)
4
8-12 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Cable Hammer Curl
3
8-12 reps
-
7
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-6 reps
-
2
Pull-Up (Bodyweight)
4
8-12 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Cable Hammer Curl
3
8-12 reps
-
7
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-6 reps
-
2
Pull-Up (Bodyweight)
4
8-12 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Cable Hammer Curl
3
8-12 reps
-
7
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-6 reps
-
2
Pull-Up (Bodyweight)
4
8-12 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Cable Hammer Curl
3
8-12 reps
-
7
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-6 reps
-
2
Pull-Up (Bodyweight)
4
8-12 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Cable Hammer Curl
3
8-12 reps
-
7
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-6 reps
-
2
Pull-Up (Bodyweight)
4
8-12 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Cable Hammer Curl
3
8-12 reps
-
7
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-6 reps
-
2
Pull-Up (Bodyweight)
4
8-12 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Cable Hammer Curl
3
8-12 reps
-
7
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-6 reps
-
2
Pull-Up (Bodyweight)
4
8-12 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Cable Hammer Curl
3
8-12 reps
-
7
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-6 reps
-
2
Pull-Up (Bodyweight)
4
8-12 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Cable Hammer Curl
3
8-12 reps
-
7
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-6 reps
-
2
Pull-Up (Bodyweight)
4
8-12 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Cable Hammer Curl
3
8-12 reps
-
7
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-6 reps
-
2
Pull-Up (Bodyweight)
4
8-12 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Pullover (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Cable Hammer Curl
3
8-12 reps
-
7
Lying Rear Lateral Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Platz Squat
4
10-8 reps
-
3
Romanian Deadlift (Barbell)
4
10-8 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Platz Squat
4
10-8 reps
-
3
Romanian Deadlift (Barbell)
4
10-8 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Platz Squat
4
10-8 reps
-
3
Romanian Deadlift (Barbell)
4
10-8 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Platz Squat
4
10-8 reps
-
3
Romanian Deadlift (Barbell)
4
10-8 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Platz Squat
4
10-8 reps
-
3
Romanian Deadlift (Barbell)
4
10-8 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Platz Squat
4
10-8 reps
-
3
Romanian Deadlift (Barbell)
4
10-8 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Platz Squat
4
10-8 reps
-
3
Romanian Deadlift (Barbell)
4
10-8 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Platz Squat
4
10-8 reps
-
3
Romanian Deadlift (Barbell)
4
10-8 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Platz Squat
4
10-8 reps
-
3
Romanian Deadlift (Barbell)
4
10-8 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Platz Squat
4
10-8 reps
-
3
Romanian Deadlift (Barbell)
4
10-8 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Platz Squat
4
10-8 reps
-
3
Romanian Deadlift (Barbell)
4
10-8 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Platz Squat
4
10-8 reps
-
3
Romanian Deadlift (Barbell)
4
10-8 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6A
Tricep Extension (Cable)
4
8-12 reps
-
6B
Tricep Pushdown (Cable)
4
8-12 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Front Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6A
Tricep Extension (Cable)
4
8-12 reps
-
6B
Tricep Pushdown (Cable)
4
8-12 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Front Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6A
Tricep Extension (Cable)
4
8-12 reps
-
6B
Tricep Pushdown (Cable)
4
8-12 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Front Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6A
Tricep Extension (Cable)
4
8-12 reps
-
6B
Tricep Pushdown (Cable)
4
8-12 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Front Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6A
Tricep Extension (Cable)
4
8-12 reps
-
6B
Tricep Pushdown (Cable)
4
8-12 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Front Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6A
Tricep Extension (Cable)
4
8-12 reps
-
6B
Tricep Pushdown (Cable)
4
8-12 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Front Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6A
Tricep Extension (Cable)
4
8-12 reps
-
6B
Tricep Pushdown (Cable)
4
8-12 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Front Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6A
Tricep Extension (Cable)
4
8-12 reps
-
6B
Tricep Pushdown (Cable)
4
8-12 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Front Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6A
Tricep Extension (Cable)
4
8-12 reps
-
6B
Tricep Pushdown (Cable)
4
8-12 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Front Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6A
Tricep Extension (Cable)
4
8-12 reps
-
6B
Tricep Pushdown (Cable)
4
8-12 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Front Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6A
Tricep Extension (Cable)
4
8-12 reps
-
6B
Tricep Pushdown (Cable)
4
8-12 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Front Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6A
Tricep Extension (Cable)
4
8-12 reps
-
6B
Tricep Pushdown (Cable)
4
8-12 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Front Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Back Extension (Weighted)
4
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Back Extension (Weighted)
4
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Back Extension (Weighted)
4
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Back Extension (Weighted)
4
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Back Extension (Weighted)
4
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Back Extension (Weighted)
4
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Back Extension (Weighted)
4
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Back Extension (Weighted)
4
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Back Extension (Weighted)
4
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Back Extension (Weighted)
4
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Back Extension (Weighted)
4
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Seated Row (Cable)
3
10-15 reps
-
6
Back Extension (Weighted)
4
8-12 reps
-
7A
Bicep Curl (Cable)
3
8-12 reps
-
7B
Bicep Curl (Cable)
3
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Single-Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Single-Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Single-Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Single-Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Single-Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Single-Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Single-Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Single-Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Single-Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Single-Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Single-Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Single-Leg Deadlift (Dumbbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
4
10-15 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)4 Sets
8-6 Reps
-
2
Platz Squat4 Sets
10-8 Reps
-
3
Romanian Deadlift (Barbell)4 Sets
10-8 Reps
-
4
Lunge (Dumbbell)4 Sets
8-12 Reps
-
5
Calf Raise (Machine)4 Sets
10-15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
2
Crush Press4 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
-
4
Dip (Bodyweight)4 Sets
8-12 Reps
-
5
Chest Fly (Dumbbell)4 Sets
8-12 Reps
-
6A
Tricep Extension (Cable)4 Sets
8-12 Reps
-
6B
Tricep Pushdown (Cable)4 Sets
8-12 Reps
-
7A
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
-
7B
Front Raise4 Sets
10-15 Reps
-
Day 6
1
Zercher Squat (Barbell)4 Sets
8-6 Reps
-
2
Single-Leg Deadlift (Dumbbell)4 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)4 Sets
8-12 Reps
-
4
Leg Extension4 Sets
10-15 Reps
-
5
Leg Curl4 Sets
10-15 Reps
-
6
Seated Calf Raise4 Sets
10-15 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
8-6 Reps
-
2
Seated Overhead Press (Barbell)4 Sets
8-6 Reps
-
3
Incline Bench Press (Barbell)4 Sets
8-6 Reps
-
4
Decline Bench Press (Barbell)4 Sets
8-6 Reps
-
5
Arnold Press4 Sets
8-12 Reps
-
6
Bench Press (Close Grip)4 Sets
8-12 Reps
-
7
Skull Crusher (Barbell)4 Sets
8-12 Reps
-
8
Lateral Raise (Cable)4 Sets
10-15 Reps
-
Day 5
1
Lat Pulldown3 Sets
8-12 Reps
-
2
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
-
3
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
-
4
Underhand Lat Pulldown3 Sets
8-12 Reps
-
5
Seated Row (Cable)3 Sets
10-15 Reps
-
6
Back Extension (Weighted)4 Sets
8-12 Reps
-
7A
Bicep Curl (Cable)3 Sets
8-12 Reps
-
7B
Bicep Curl (Cable)3 Sets
8-12 Reps
-
8
Face Pull4 Sets
10-15 Reps
-
Day 2
1
Deadlift (Barbell)3 Sets
8-6 Reps
-
2
Pull-Up (Bodyweight)4 Sets
8-12 Reps
-
3
Dumbbell Row4 Sets
8-12 Reps
-
4
Pullover (Dumbbell)4 Sets
8-12 Reps
-
5A
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
5B
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
6
Cable Hammer Curl3 Sets
8-12 Reps
-
7
Lying Rear Lateral Raise4 Sets
10-15 Reps
-