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Recovery (1)

by Matthew B.
2 athletes joined

Program Description

Big time strength baby

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2024 02:50
  • Last Edited
    Jun 18, 2025 10:47

Summary

Embark on a transformative 12-week journey with our Recovery program, designed to revitalize your body and enhance overall performance. Committing to five days a week, you'll engage in a balanced mix of strength-building exercises like the Trap Bar Deadlift and Wide Grip Pull-Up, targeting key muscle groups for optimal recovery and growth. This program is perfect for those looking to improve their lifting technique while ensuring adequate rest and recovery. Get ready to feel stronger, more resilient, and ready to tackle your fitness goals!
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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
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Barbell)
4
12 reps
-
4
Chest Fly (Dumbbell)
4
12 reps
-
5
Cable Crossover
4
15 reps
-
6
Push Up
3
RPE 10
7
Hanging Leg Raise
3
1
10 reps
-
-
8
Cable Crunch
3
1
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Lat Pulldown
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Front Raise
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Shrug (Barbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Bulgarian Split Squat (Barbell)
4
12 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
4
Leg Extension
4
15 reps
-
5
Lying Leg Curl
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Hanging Leg Raise
3
11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Hammer Curl
1
-
3
Preacher Curl (Dumbbell)
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
6
Tricep Rope Push Down (Cable)
1
-
Week 1
1 / 12 Weeks
Day 2
1
Trap Bar Deadlift
4 Sets
10 Reps
-
2
Wide Grip Pull-Up
4 Sets
12 Reps
-
3
Bent Over Row (Barbell)
4 Sets
12 Reps
-
4
T-Bar Row
4 Sets
12 Reps
-
5
Seated Row (Cable)
4 Sets
12 Reps
-
6
Lat Pulldown
4 Sets
12 Reps
-
Day 3
1
Seated Military Press (Barbell)
4 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
3
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
-
4
Front Raise
4 Sets
12 Reps
-
5
Arnold Press
4 Sets
12 Reps
-
6
Shrug (Barbell)
4 Sets
15 Reps
-
Day 5
1
Bicep Curl (Barbell)
1 Set
-
2
Hammer Curl
1 Set
-
3
Preacher Curl (Dumbbell)
1 Set
-
4
Dip (Weighted)
1 Set
-
5
Skull Crusher (Barbell)
1 Set
-
6
Tricep Rope Push Down (Cable)
1 Set
-
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
3
Decline Bench Press (Barbell)
4 Sets
12 Reps
-
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
-
5
Cable Crossover
4 Sets
15 Reps
-
6
Push Up
3 Sets
@10
7
Hanging Leg Raise
3 Sets
1 Set
10 Reps
-
-
8
Cable Crunch
3 Sets
1 Set
12 Reps
-
-
Day 4
1
Squat (Barbell)
4 Sets
12 Reps
-
2
Bulgarian Split Squat (Barbell)
4 Sets
12 Reps
-
3
Walking Lunge (Dumbbell)
4 Sets
12 Reps
-
4
Leg Extension
4 Sets
15 Reps
-
5
Lying Leg Curl
4 Sets
15 Reps
-
6
Standing Calf Raise
4 Sets
15 Reps
-
7
Cable Crunch
3 Sets
12 Reps
-
8
Hanging Leg Raise
3 Sets
11 Reps
-