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Greg's Arm Specialization

by Greg H.

Program Description

To add size to arms, while getting a well rounded full body workout each week.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 05, 2026 01:16
  • Last Edited
    Jan 05, 2026 01:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Front Delts
10.7%
Biceps
10.7%
Upper Back
9.3%
Abs
7.9%
Chest
7.1%
Quadriceps
7.1%
Hamstrings
7.1%
Middle Delts
5.7%
Lats
5.7%
Glutes
5.7%
Forearms
3.6%
Rear Delts
3.6%
Lower Back
1.4%
Calves
1.4%
Adductors
0.7%
Abductors
0.7%
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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
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Single Arm Cable Fly
3
12 reps
-
6
Hanging Leg Raise
2
20 reps
-
7
Abs Crunch (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Single Arm Cable Fly
3
12 reps
-
6
Hanging Leg Raise
2
20 reps
-
7
Abs Crunch (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Single Arm Cable Fly
3
12 reps
-
6
Hanging Leg Raise
2
20 reps
-
7
Abs Crunch (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Single Arm Cable Fly
3
12 reps
-
6
Hanging Leg Raise
2
20 reps
-
7
Abs Crunch (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Single Arm Cable Fly
3
12 reps
-
6
Hanging Leg Raise
2
20 reps
-
7
Abs Crunch (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Single Arm Cable Fly
3
12 reps
-
6
Hanging Leg Raise
2
20 reps
-
7
Abs Crunch (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Single Arm Cable Fly
3
12 reps
-
6
Hanging Leg Raise
2
20 reps
-
7
Abs Crunch (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Single Arm Cable Fly
3
12 reps
-
6
Hanging Leg Raise
2
20 reps
-
7
Abs Crunch (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Single Arm Cable Fly
3
12 reps
-
6
Hanging Leg Raise
2
20 reps
-
7
Abs Crunch (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Single Arm Cable Fly
3
12 reps
-
6
Hanging Leg Raise
2
20 reps
-
7
Abs Crunch (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Single Arm Cable Fly
3
12 reps
-
6
Hanging Leg Raise
2
20 reps
-
7
Abs Crunch (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Dumbbell)
3
10 reps
-
5
Single Arm Cable Fly
3
12 reps
-
6
Hanging Leg Raise
2
20 reps
-
7
Abs Crunch (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
20 reps
-
3
Bayesian Curl
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Bench Dips (Weighted)
3
20 reps
-
6
Face Pull
3
12 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Upright Row (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
20 reps
-
3
Bayesian Curl
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Bench Dips (Weighted)
3
20 reps
-
6
Face Pull
3
12 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Upright Row (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
20 reps
-
3
Bayesian Curl
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Bench Dips (Weighted)
3
20 reps
-
6
Face Pull
3
12 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Upright Row (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
20 reps
-
3
Bayesian Curl
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Bench Dips (Weighted)
3
20 reps
-
6
Face Pull
3
12 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Upright Row (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
20 reps
-
3
Bayesian Curl
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Bench Dips (Weighted)
3
20 reps
-
6
Face Pull
3
12 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Upright Row (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
20 reps
-
3
Bayesian Curl
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Bench Dips (Weighted)
3
20 reps
-
6
Face Pull
3
12 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Upright Row (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
20 reps
-
3
Bayesian Curl
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Bench Dips (Weighted)
3
20 reps
-
6
Face Pull
3
12 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Upright Row (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
20 reps
-
3
Bayesian Curl
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Bench Dips (Weighted)
3
20 reps
-
6
Face Pull
3
12 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Upright Row (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
20 reps
-
3
Bayesian Curl
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Bench Dips (Weighted)
3
20 reps
-
6
Face Pull
3
12 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Upright Row (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
20 reps
-
3
Bayesian Curl
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Bench Dips (Weighted)
3
20 reps
-
6
Face Pull
3
12 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Upright Row (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
20 reps
-
3
Bayesian Curl
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Bench Dips (Weighted)
3
20 reps
-
6
Face Pull
3
12 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Upright Row (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
Hammer Curl (Dumbbell)
3
20 reps
-
3
Bayesian Curl
3
12 reps
-
4
Single Arm Overhead Tricep Extension
3
12 reps
-
5
Bench Dips (Weighted)
3
20 reps
-
6
Face Pull
3
12 reps
-
7
Lateral Raise (Cable)
3
15 reps
-
8
Upright Row (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Ab Wheel
2
15 reps
-
7
Bicycle Crunch
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Ab Wheel
2
15 reps
-
7
Bicycle Crunch
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Ab Wheel
2
15 reps
-
7
Bicycle Crunch
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Ab Wheel
2
15 reps
-
7
Bicycle Crunch
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Ab Wheel
2
15 reps
-
7
Bicycle Crunch
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Ab Wheel
2
15 reps
-
7
Bicycle Crunch
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Ab Wheel
2
15 reps
-
7
Bicycle Crunch
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Ab Wheel
2
15 reps
-
7
Bicycle Crunch
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Ab Wheel
2
15 reps
-
7
Bicycle Crunch
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Ab Wheel
2
15 reps
-
7
Bicycle Crunch
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Ab Wheel
2
15 reps
-
7
Bicycle Crunch
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Ab Wheel
2
15 reps
-
7
Bicycle Crunch
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Bench Press (Close Grip)
3
15 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Standing Rope Forearm
2
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Seated Overhead Press (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Bench Press (Close Grip)
3
15 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Standing Rope Forearm
2
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Seated Overhead Press (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Bench Press (Close Grip)
3
15 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Standing Rope Forearm
2
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Seated Overhead Press (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Bench Press (Close Grip)
3
15 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Standing Rope Forearm
2
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Seated Overhead Press (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Bench Press (Close Grip)
3
15 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Standing Rope Forearm
2
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Seated Overhead Press (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Bench Press (Close Grip)
3
15 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Standing Rope Forearm
2
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Seated Overhead Press (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Bench Press (Close Grip)
3
15 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Standing Rope Forearm
2
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Seated Overhead Press (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Bench Press (Close Grip)
3
15 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Standing Rope Forearm
2
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Seated Overhead Press (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Bench Press (Close Grip)
3
15 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Standing Rope Forearm
2
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Seated Overhead Press (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Bench Press (Close Grip)
3
15 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Standing Rope Forearm
2
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Seated Overhead Press (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Bench Press (Close Grip)
3
15 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Standing Rope Forearm
2
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Seated Overhead Press (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
-
2
Incline Curl (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Bench Press (Close Grip)
3
15 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Standing Rope Forearm
2
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
8
Seated Overhead Press (Dumbbell)
3
10 reps
-
9
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
2
15 reps
-
8
Hanging Toes To Bar
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
2
15 reps
-
8
Hanging Toes To Bar
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
2
15 reps
-
8
Hanging Toes To Bar
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
2
15 reps
-
8
Hanging Toes To Bar
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
2
15 reps
-
8
Hanging Toes To Bar
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
2
15 reps
-
8
Hanging Toes To Bar
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
2
15 reps
-
8
Hanging Toes To Bar
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
2
15 reps
-
8
Hanging Toes To Bar
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
2
15 reps
-
8
Hanging Toes To Bar
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
2
15 reps
-
8
Hanging Toes To Bar
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
2
15 reps
-
8
Hanging Toes To Bar
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Decline Crunch (Weighted)
2
15 reps
-
8
Hanging Toes To Bar
2
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Single Arm Cable Fly
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
20 Reps
20 Reps
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
15 Reps
15 Reps
-
-
Day 2
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Bench Dips (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Upright Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Ab Wheel
1 Set
1 Set
15 Reps
15 Reps
-
-
7
Bicycle Crunch
1 Set
1 Set
30 Reps
30 Reps
-
-
Day 4
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Standing Rope Forearm
1 Set
1 Set
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
9
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Decline Crunch (Weighted)
1 Set
1 Set
15 Reps
15 Reps
-
-
8
Hanging Toes To Bar
1 Set
1 Set
10 Reps
10 Reps
-
-