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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 12, 2025 12:23

Summary

Embark on an 8-week journey with the Mass Blueprint, designed for serious lifters looking to pack on muscle and strength. This intense program features six days of training each week, focusing on targeted muscle groups with a mix of compound lifts and isolation exercises. With a structured approach that incorporates pyramidal sets, rest-pause techniques, and progressive overload, you'll maximize your gains and push your limits. Get ready to transform your physique and unleash your inner strength!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Front Delts
10.8%
Chest
10.1%
Biceps
10.1%
Triceps
8.4%
Hamstrings
8.1%
Quadriceps
7.7%
Lats
7.1%
Glutes
6.8%
Middle Delts
6.3%
Lower Back
5.1%
Rear Delts
3.8%
Abs
2.5%
Forearms
1.8%
Abductors
0.2%
Adductors
0.2%
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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
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
-