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Rick Rude

by Brandon Baulo
1 athletes joined

Program Description

To build an 80s Rick Rude inspired physique.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2025 12:08
  • Last Edited
    Nov 03, 2025 12:31
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.5%
Chest
10.5%
Front Delts
10.4%
Triceps
10.3%
Upper Back
8.2%
Abs
8.2%
Lats
7.7%
Quadriceps
7.3%
Hamstrings
6.5%
Middle Delts
5.8%
Glutes
4.8%
Rear Delts
2%
Lower Back
1.7%
Forearms
1.6%
Adductors
1.5%
Cardio
0.5%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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 (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Dip (Weighted)
3
12 reps
-
5
Pec Deck (Machine)
2
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Cable Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
10 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pullover (Dumbbell)
2
15 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
10 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pullover (Dumbbell)
2
15 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
10 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pullover (Dumbbell)
2
15 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
10 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pullover (Dumbbell)
2
15 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
10 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pullover (Dumbbell)
2
15 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
10 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pullover (Dumbbell)
2
15 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
10 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pullover (Dumbbell)
2
15 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
10 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pullover (Dumbbell)
2
15 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
10 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pullover (Dumbbell)
2
15 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
10 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pullover (Dumbbell)
2
15 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
10 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pullover (Dumbbell)
2
15 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8-10 reps
-
2
Barbell Row
4
10 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Pullover (Dumbbell)
2
15 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Side Crunch (Cable)
3
20 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Side Crunch (Cable)
3
20 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Side Crunch (Cable)
3
20 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Side Crunch (Cable)
3
20 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Side Crunch (Cable)
3
20 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Side Crunch (Cable)
3
20 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Side Crunch (Cable)
3
20 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Side Crunch (Cable)
3
20 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Side Crunch (Cable)
3
20 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Side Crunch (Cable)
3
20 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Side Crunch (Cable)
3
20 reps
-
7
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
4
15 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Side Crunch (Cable)
3
20 reps
-
7
Ab Wheel
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Single Arm Overhead Tricep Extension
3
12 reps
-
4
Concentration Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Single Arm Overhead Tricep Extension
3
12 reps
-
4
Concentration Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Single Arm Overhead Tricep Extension
3
12 reps
-
4
Concentration Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Single Arm Overhead Tricep Extension
3
12 reps
-
4
Concentration Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Single Arm Overhead Tricep Extension
3
12 reps
-
4
Concentration Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Single Arm Overhead Tricep Extension
3
12 reps
-
4
Concentration Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Single Arm Overhead Tricep Extension
3
12 reps
-
4
Concentration Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Single Arm Overhead Tricep Extension
3
12 reps
-
4
Concentration Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Single Arm Overhead Tricep Extension
3
12 reps
-
4
Concentration Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Single Arm Overhead Tricep Extension
3
12 reps
-
4
Concentration Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Single Arm Overhead Tricep Extension
3
12 reps
-
4
Concentration Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Tricep Rope Push Down (Cable)
4
12 reps
-
3
Single Arm Overhead Tricep Extension
3
12 reps
-
4
Concentration Curl
3
10 reps
-
5
Preacher Curl (Barbell)
3
12 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
-
2
Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Dip (Weighted)
3 Sets
12 Reps
-
5
Pec Deck (Machine)
2 Sets
15 Reps
-
6
Hanging Leg Raise
3 Sets
15 Reps
-
7
Cable Crunch
3 Sets
20 Reps
-
Day 2
1
Wide Grip Pull-Up
4 Sets
8-10 Reps
-
2
Barbell Row
4 Sets
10 Reps
-
3
Underhand Lat Pulldown
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Pullover (Dumbbell)
2 Sets
15 Reps
-
6
Bicep Curl (Barbell)
4 Sets
10 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
8
Hammer Curl (Dumbbell)
2 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
12 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Lying Leg Curl
3 Sets
15 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
4
Upright Row (Barbell)
3 Sets
12 Reps
-
5
Front Raise
3 Sets
12 Reps
-
6
Side Crunch (Cable)
3 Sets
20 Reps
-
7
Ab Wheel
3 Sets
12 Reps
-
Day 5
1
Bench Press (Close Grip)
4 Sets
8 Reps
-
2
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
3
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
-
4
Concentration Curl
3 Sets
10 Reps
-
5
Preacher Curl (Barbell)
3 Sets
12 Reps
-
6
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
Day 6
1
Cardio
1 Set
30 mins
-