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BoostcampPNG

Mass Blueprint

by Jimmy N.

Program Description

Phase 1 of 3, hypertrophy based workout using progressive overload, volume increase and rest-pause sets

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2025 11:59
  • Last Edited
    Aug 03, 2025 02:23
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
13 reps
-
-
-
-
2
Pec Deck (Machine)
3
8 reps
-
3
Bench Press (Smith Machine)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Machine)
3
8 reps
-
6
Dip (Bodyweight)
1
6 reps
-
7
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
11 reps
-
-
-
-
2
Pec Deck (Machine)
3
1
8 reps
4 reps
-
-
3
Bench Press (Smith Machine)
6
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Machine)
3
1
8 reps
4 reps
-
-
6
Dip (Bodyweight)
1
1
6 reps
3 reps
-
-
7
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
6 reps
4 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
2
8 reps
4 reps
-
-
3
Bench Press (Smith Machine)
9
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Machine)
3
2
8 reps
4 reps
-
-
6
Dip (Bodyweight)
1
2
6 reps
3 reps
-
-
7
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
13 reps
-
-
-
-
2
Pec Deck (Machine)
3
8 reps
-
3
Bench Press (Smith Machine)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Machine)
3
8 reps
-
6
Dip (Bodyweight)
1
6 reps
-
7
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
1
10 reps
8 reps
6 reps
9 reps
7 reps
5 reps
-
-
-
-
-
-
2
Seated Wide-Grip Row (Cable)
6
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
3
12 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6
Inverted Row
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
1
9 reps
7 reps
5 reps
8 reps
6 reps
4 reps
-
-
-
-
-
-
2
Seated Wide-Grip Row (Cable)
6
10 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
Dip (Bodyweight)
2
AMRAP
-
6
Inverted Row
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
1
8 reps
6 reps
4 reps
7 reps
5 reps
3 reps
-
-
-
-
-
-
2
Seated Wide-Grip Row (Cable)
6
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown (Neutral Grip)
4
8 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Inverted Row
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
1
7 reps
5 reps
3 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
2
Seated Wide-Grip Row (Cable)
6
6 reps
-
3
Incline Bench Press (Dumbbell)
4
6 reps
-
4
Lat Pulldown (Neutral Grip)
4
6 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Inverted Row
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
13 reps
-
-
-
-
2
Leg Extension
3
8 reps
-
3A
Front Squat (Barbell)
1
6 reps
-
3B
Squat (Barbell)
1
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
V Crunch Machine
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
11 reps
-
-
-
-
2
Leg Extension
3
1
8 reps
4 reps
-
-
3A
Front Squat (Barbell)
2
6 reps
-
3B
Squat (Barbell)
2
6 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
V Crunch Machine
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8 reps
6 reps
4 reps
9 reps
-
-
-
-
2
Leg Extension
3
2
8 reps
4 reps
-
-
3A
Front Squat (Barbell)
3
6 reps
-
3B
Squat (Barbell)
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
V Crunch Machine
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
13 reps
-
-
-
-
2
Leg Extension
3
8 reps
-
3A
Front Squat (Barbell)
1
6 reps
-
3B
Squat (Barbell)
1
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
V Crunch Machine
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
9 reps
7 reps
5 reps
-
-
-
-
-
-
2
Lying Leg Curl
6
12 reps
-
3
Hack Squat
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Leg Extension
2
15 reps
-
6
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
9 reps
7 reps
5 reps
8 reps
6 reps
4 reps
-
-
-
-
-
-
2
Lying Leg Curl
6
10 reps
-
3
Hack Squat
4
10 reps
-
4
Single-Leg Leg Curl
4
10 reps
-
5
Leg Extension
2
12 reps
-
6
Romanian Deadlift (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
7 reps
5 reps
3 reps
-
-
-
-
-
-
2
Lying Leg Curl
6
8 reps
-
3
Hack Squat
4
8 reps
-
4
Single-Leg Leg Curl
4
8 reps
-
5
Leg Extension
3
12 reps
-
6
Romanian Deadlift (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
7 reps
5 reps
3 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
2
Lying Leg Curl
6
6 reps
-
3
Hack Squat
4
6 reps
-
4
Single-Leg Leg Curl
4
6 reps
-
5
Leg Extension
3
10 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
13 reps
-
-
-
-
2
Pullover (Machine)
3
8 reps
-
3
Lat Pulldown
3
6 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Reverse Pec Deck
3
8 reps
-
6
Preacher Curl (EZ Bar)
3
8 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
10 reps
8 reps
6 reps
11 reps
-
-
-
-
2
Pullover (Machine)
3
1
8 reps
4 reps
-
-
3
Lat Pulldown
6
6 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
1
8 reps
4 reps
-
-
6
Preacher Curl (EZ Bar)
3
1
8 reps
4 reps
-
-
7
Hammer Curl (Dumbbell)
1
1
6 reps
3 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
8 reps
6 reps
4 reps
9 reps
-
-
-
-
2
Pullover (Machine)
3
2
8 reps
4 reps
-
-
3
Lat Pulldown
9
6 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Reverse Pec Deck
3
2
8 reps
4 reps
-
-
6
Preacher Curl (EZ Bar)
3
2
8 reps
4 reps
-
-
7
Hammer Curl (Dumbbell)
1
2
6 reps
3 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
13 reps
-
-
-
-
2
Pullover (Machine)
3
8 reps
-
3
Lat Pulldown
3
6 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Reverse Pec Deck
3
8 reps
-
6
Preacher Curl (EZ Bar)
3
8 reps
-
7
Hammer Curl (Dumbbell)
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
9 reps
7 reps
5 reps
-
-
-
-
-
-
2
Bicep Curl (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
9 reps
7 reps
5 reps
-
-
-
-
-
-
3
Scott Press (Dumbbell)
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Machine)
2
15 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
9 reps
7 reps
5 reps
8 reps
6 reps
4 reps
-
-
-
-
-
-
2
Bicep Curl (Barbell)
1
1
1
1
1
1
9 reps
7 reps
5 reps
8 reps
6 reps
4 reps
-
-
-
-
-
-
3
Scott Press (Dumbbell)
4
10 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Machine)
2
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
7 reps
5 reps
3 reps
-
-
-
-
-
-
2
Bicep Curl (Barbell)
1
1
1
1
1
1
9 reps
7 reps
5 reps
8 reps
6 reps
4 reps
-
-
-
-
-
-
3
Scott Press (Dumbbell)
4
8 reps
-
4
Incline Curl (Dumbbell)
4
8 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
7 reps
5 reps
3 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
2
Bicep Curl (Barbell)
1
1
1
1
1
1
7 reps
5 reps
3 reps
6 reps
4 reps
2 reps
-
-
-
-
-
-
3
Scott Press (Dumbbell)
4
6 reps
-
4
Incline Curl (Dumbbell)
4
6 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Presse (Cable)
1
1
1
1
12 reps
10 reps
8 reps
13 reps
-
-
-
-
2
Seated Front Raise
3
8 reps
-
3
Military Press (Barbell)
3
6 reps
-
4
Seated Dip (Machine)
3
8 reps
-
5
Floor Chest Fly (Dumbbell)
3
8 reps
-
6
Tricep Extension (Machine)
1
6 reps
-
7
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Presse (Cable)
1
1
1
1
10 reps
8 reps
6 reps
11 reps
-
-
-
-
2
Seated Front Raise
3
1
8 reps
4 reps
-
-
3
Military Press (Barbell)
6
6 reps
-
4
Seated Dip (Machine)
3
10 reps
-
5
Floor Chest Fly (Dumbbell)
3
1
8 reps
4 reps
-
-
6
Tricep Extension (Machine)
1
1
6 reps
3 reps
-
-
7
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Presse (Cable)
2
1
1
8 reps
6 reps
4 reps
-
-
-
2
Seated Front Raise
3
2
8 reps
4 reps
-
-
3
Military Press (Barbell)
9
6 reps
-
4
Seated Dip (Machine)
3
12 reps
-
5
Floor Chest Fly (Dumbbell)
3
2
8 reps
4 reps
-
-
6
Tricep Extension (Machine)
1
2
6 reps
3 reps
-
-
7
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Presse (Cable)
1
1
1
1
12 reps
10 reps
8 reps
13 reps
-
-
-
-
2
Seated Front Raise
3
8 reps
-
3
Military Press (Barbell)
3
6 reps
-
4
Seated Dip (Machine)
3
8 reps
-
5
Floor Chest Fly (Dumbbell)
3
8 reps
-
6
Tricep Extension (Machine)
1
6 reps
-
7
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Pec Deck (Machine)
3
8 reps
-
4
Shrug (Machine)
3
8 reps
-
5
Push Up
3
AMRAP
-
6
Chest Supported Row (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Shrug (Machine)
3
10 reps
-
5
Push Up
3
AMRAP
-
6
Chest Supported Row (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
10 reps
-
2
Face Pull
4
10 reps
-
3
Pec Deck (Machine)
4
10 reps
-
4
Shrug (Machine)
4
10 reps
-
5
Push Up
4
AMRAP
-
6
Chest Supported Row (Machine)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
-
2
Face Pull
4
12 reps
-
3
Pec Deck (Machine)
4
12 reps
-
4
Shrug (Machine)
4
12 reps
-
5
Push Up
4
AMRAP
-
6
Chest Supported Row (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
12 reps
10 reps
8 reps
13 reps
-
-
-
-
2
Leg Curl (Seated)
3
8 reps
-
3
Reverse Hyperextension
3
8-12 reps
-
4
Hack Squat
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
V Crunch Machine
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
10 reps
8 reps
6 reps
11 reps
-
-
-
-
2
Leg Curl (Seated)
3
1
8 reps
4 reps
-
-
3
Reverse Hyperextension
3
8-12 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Extension
3
1
8 reps
4 reps
-
-
6
V Crunch Machine
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
8 reps
6 reps
4 reps
9 reps
-
-
-
-
2
Leg Curl (Seated)
3
2
8 reps
4 reps
-
-
3
Reverse Hyperextension
3
8-12 reps
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
3
2
8 reps
4 reps
-
-
6
V Crunch Machine
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
12 reps
10 reps
8 reps
13 reps
-
-
-
-
2
Leg Curl (Seated)
3
8 reps
-
3
Reverse Hyperextension
3
8-12 reps
-
4
Hack Squat
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
V Crunch Machine
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Narrow Stance)
3
8 reps
-
2
Back Extension (Weighted)
3
8 reps
-
3
Landmine Squat
3
8 reps
-
4
Leg Curl (Seated)
3
8 reps
-
5
Pendulum Squat
3
8 reps
-
6
Reverse Hyperextension
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Narrow Stance)
3
10 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3
Landmine Squat
3
10 reps
-
4
Leg Curl (Seated)
3
10 reps
-
5
Pendulum Squat
3
10 reps
-
6
Reverse Hyperextension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Narrow Stance)
4
10 reps
-
2
Back Extension (Weighted)
4
10 reps
-
3
Landmine Squat
4
10 reps
-
4
Leg Curl (Seated)
4
10 reps
-
5
Pendulum Squat
4
10 reps
-
6
Reverse Hyperextension
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Narrow Stance)
4
12 reps
-
2
Back Extension (Weighted)
4
12 reps
-
3
Landmine Squat
4
12 reps
-
4
Leg Curl (Seated)
4
12 reps
-
5
Pendulum Squat
4
12 reps
-
6
Reverse Hyperextension
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
13 reps
-
-
-
-
2
Face Pull
3
8 reps
-
3A
Upright Row (Barbell)
1
6 reps
-
3B
Upright Row (Dumbbell)
1
AMRAP
-
4
Shrug (Machine)
3
8 reps
-
5
Reverse Pec Deck
3
8 reps
-
6
Preacher Curl (EZ Bar)
3
8 reps
-
7
Incline Hammer Curl (Dumbbell)
1
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
11 reps
-
-
-
-
2
Face Pull
3
1
8 reps
4 reps
-
-
3A
Upright Row (Barbell)
2
6 reps
-
3B
Upright Row (Dumbbell)
2
AMRAP
-
4
Shrug (Machine)
3
10 reps
-
5
Reverse Pec Deck
3
1
8 reps
4 reps
-
-
6
Preacher Curl (EZ Bar)
3
1
8 reps
4 reps
-
-
7
Incline Hammer Curl (Dumbbell)
1
1
6 reps
3 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
1
1
1
8 reps
6 reps
4 reps
9 reps
-
-
-
-
2
Face Pull
3
2
8 reps
4 reps
-
-
3A
Upright Row (Barbell)
3
6 reps
-
3B
Upright Row (Dumbbell)
3
AMRAP
-
4
Shrug (Machine)
3
12 reps
-
5
Reverse Pec Deck
3
2
8 reps
4 reps
-
-
6
Preacher Curl (EZ Bar)
3
2
8 reps
4 reps
-
-
7
Incline Hammer Curl (Dumbbell)
1
2
6 reps
3 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
13 reps
-
-
-
-
2
Face Pull
3
8 reps
-
3A
Upright Row (Barbell)
1
6 reps
-
3B
Upright Row (Dumbbell)
1
AMRAP
-
4
Shrug (Machine)
3
8 reps
-
5
Reverse Pec Deck
3
8 reps
-
6
Preacher Curl (EZ Bar)
3
8 reps
-
7
Incline Hammer Curl (Dumbbell)
1
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8 reps
-
2
Preacher Curl (Barbell)
3
8 reps
-
3
Concentration Curl
3
8 reps
-
4
Incline Hammer Curl (Dumbbell)
3
8 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5B
Lateral Raise (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
Concentration Curl
3
10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
10 reps
-
2
Preacher Curl (Barbell)
4
10 reps
-
3
Concentration Curl
4
10 reps
-
4
Incline Hammer Curl (Dumbbell)
4
10 reps
-
5A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5B
Lateral Raise (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
12 reps
-
2
Preacher Curl (Barbell)
4
12 reps
-
3
Concentration Curl
4
12 reps
-
4
Incline Hammer Curl (Dumbbell)
4
12 reps
-
5A
Seated Shoulder Press (Dumbbell)
4
12 reps
-
5B
Lateral Raise (Dumbbell)
4
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
13 Reps
-
-
-
-
2
Pec Deck (Machine)
3 Sets
8 Reps
-
3
Bench Press (Smith Machine)
3 Sets
6 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
5
Lateral Raise (Machine)
3 Sets
8 Reps
-
6
Dip (Bodyweight)
1 Set
6 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
Day 2
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
13 Reps
-
-
-
-
2
Leg Extension
3 Sets
8 Reps
-
3A
Front Squat (Barbell)
1 Set
6 Reps
-
3B
Squat (Barbell)
1 Set
6 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
5
Lying Leg Curl
3 Sets
8 Reps
-
6
V Crunch Machine
3 Sets
8-12 Reps
-
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
13 Reps
-
-
-
-
2
Pullover (Machine)
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
6 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8 Reps
-
5
Reverse Pec Deck
3 Sets
8 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
8 Reps
-
7
Hammer Curl (Dumbbell)
1 Set
6 Reps
-
Day 4
1
Chest Presse (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
13 Reps
-
-
-
-
2
Seated Front Raise
3 Sets
8 Reps
-
3
Military Press (Barbell)
3 Sets
6 Reps
-
4
Seated Dip (Machine)
3 Sets
8 Reps
-
5
Floor Chest Fly (Dumbbell)
3 Sets
8 Reps
-
6
Tricep Extension (Machine)
1 Set
6 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
Day 5
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
13 Reps
-
-
-
-
2
Leg Curl (Seated)
3 Sets
8 Reps
-
3
Reverse Hyperextension
3 Sets
8-12 Reps
-
4
Hack Squat
3 Sets
8 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
V Crunch Machine
3 Sets
8-12 Reps
-
Day 6
1
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
13 Reps
-
-
-
-
2
Face Pull
3 Sets
8 Reps
-
3A
Upright Row (Barbell)
1 Set
6 Reps
-
3B
Upright Row (Dumbbell)
1 Set
AMRAP
-
4
Shrug (Machine)
3 Sets
8 Reps
-
5
Reverse Pec Deck
3 Sets
8 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
8 Reps
-
7
Incline Hammer Curl (Dumbbell)
1 Set
6 Reps
-