logo
BoostcampPNG

Big Guy

by Hot Wheels

Program Description

I want to be big

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 31, 2025 04:39
  • Last Edited
    Apr 09, 2025 07:28
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
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)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Chest Fly (Machine)
4
10 reps
-
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Lat Pulldown
4
12 reps
-
3
Barbell Row
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
4
10 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Rear Delt Fly (Machine)
4
10 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6
Lateral Raise (Machine)
4
12 reps
-
7
Push Up
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
10 reps
-
2
Lat Prayer
3
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Preacher Curl (Dumbbell)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
4
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Chest Fly (Machine)
4 Sets
10 Reps
-
6
Push Up
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
-
2
Lat Pulldown
4 Sets
12 Reps
-
3
Barbell Row
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Machine)
4 Sets
10 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
6
Seated Calf Raise
4 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
4 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
4 Sets
10 Reps
-
5
Tricep Extension (Cable)
4 Sets
10 Reps
-
6
Lateral Raise (Machine)
4 Sets
12 Reps
-
7
Push Up
3 Sets
10 Reps
-
Day 5
1
Chin-Up (Assisted)
4 Sets
10 Reps
-
2
Lat Prayer
3 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
Dumbbell Row
4 Sets
10 Reps
-
5
Preacher Curl (Dumbbell)
4 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
4 Sets
10 Reps
-
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
10 Reps
-
5
Leg Curl
4 Sets
10 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10 Reps
-
7
Abs Crunch (Machine)
3 Sets
10 Reps
-