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Honcho Cock Chest/Back

by Tanner W.
2 athletes joined

Program Description

This is a modified version of Basement Bodybuildings' Upper/Lower program. It's a mix between his PPLPP and U/L. Using the drop set principles and rep ranges from the PPLPP and using workout selection and order of his U/L. All of the credit is to Basement Bodybuilding, this is just my own rendition of his programs that I am running Total weekly volume: Chest - 10 Shoulders - 11 Back - 11 Biceps - 7 Triceps - 7 Abs - 6 Quads - 10 Hamstrings - 8 Calves - 6 The volume is about 1 set more a week for chest and back. Hamstring volume is 2 sets more and Quad volume is 4 sets more than his U/L program. Overall it’s well rounded with a moderate focus on legs and back.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 21, 2025 07:49
  • Last Edited
    Jun 18, 2025 12:04

Summary

Unleash your strength with the Honcho Cock Chest/Back program, a comprehensive 12-week training plan designed to sculpt your upper body and enhance your overall power. Comprising four intense workouts per week, this program focuses on targeted exercises for your chest, back, and arms, utilizing a full gym setup to maximize your gains. Each session combines machine, cable, and free weight movements, ensuring a balanced approach to muscle development. Get ready to elevate your lifting game and achieve the physique you've always wanted!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Dip (Weighted)
2
5-10 reps
-
2
Incline Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Pullover (Machine)
3
8-12 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Preacher Curl (EZ Bar)
2
6-10 reps
-
9
Hammer Curl
2
8-12 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
11
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
-
2
Incline Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Preacher Curl (EZ Bar)
2
6-10 reps
-
9
Hammer Curl
2
8-12 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
11
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
-
2
Incline Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Preacher Curl (EZ Bar)
2
6-10 reps
-
9
Hammer Curl
2
8-12 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
11
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
-
2
Incline Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Preacher Curl (EZ Bar)
2
6-10 reps
-
9
Hammer Curl
2
8-12 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
11
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
-
2
Incline Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Preacher Curl (EZ Bar)
2
6-10 reps
-
9
Hammer Curl
2
8-12 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
11
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
-
2
Incline Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Preacher Curl (EZ Bar)
2
6-10 reps
-
9
Hammer Curl
2
8-12 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
11
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
-
2
Incline Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Preacher Curl (EZ Bar)
2
6-10 reps
-
9
Hammer Curl
2
8-12 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
11
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
-
2
Incline Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Preacher Curl (EZ Bar)
2
6-10 reps
-
9
Hammer Curl
2
8-12 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
11
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
-
2
Incline Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Preacher Curl (EZ Bar)
2
6-10 reps
-
9
Hammer Curl
2
8-12 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
11
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
-
2
Incline Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Preacher Curl (EZ Bar)
2
6-10 reps
-
9
Hammer Curl
2
8-12 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
11
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
-
2
Incline Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Preacher Curl (EZ Bar)
2
6-10 reps
-
9
Hammer Curl
2
8-12 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
11
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
-
2
Incline Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
8
Preacher Curl (EZ Bar)
2
6-10 reps
-
9
Hammer Curl
2
8-12 reps
-
10
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
11
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Glute-Ham Raise
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Glute-Ham Raise
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Glute-Ham Raise
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Glute-Ham Raise
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Glute-Ham Raise
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Glute-Ham Raise
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Glute-Ham Raise
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Glute-Ham Raise
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Glute-Ham Raise
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Glute-Ham Raise
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Glute-Ham Raise
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Glute-Ham Raise
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
9
Skull Crusher
2
8-12 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
9
Skull Crusher
2
8-12 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
9
Skull Crusher
2
8-12 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
9
Skull Crusher
2
8-12 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
9
Skull Crusher
2
8-12 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
9
Skull Crusher
2
8-12 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
9
Skull Crusher
2
8-12 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
9
Skull Crusher
2
8-12 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
9
Skull Crusher
2
8-12 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
9
Skull Crusher
2
8-12 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
9
Skull Crusher
2
8-12 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Rear Delt Fly (Dumbbell)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
AMRAP
-
4
Lat Pulldown
3
8-12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Chest Press (Machine)
2
8-12 reps
-
7
Pec Deck (Machine)
2
8-12 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
9
Skull Crusher
2
8-12 reps
-
10
Incline Curl (Dumbbell)
2
8-12 reps
-
11
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Pendulum Squat
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Pendulum Squat
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Pendulum Squat
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Pendulum Squat
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Pendulum Squat
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Pendulum Squat
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Pendulum Squat
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Pendulum Squat
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Pendulum Squat
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Pendulum Squat
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Pendulum Squat
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Seated Hamstring Curl
2
8-12 reps
-
3
Pendulum Squat
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Power Shrug
2
5-8 reps
-
7
Calf Raise (Machine)
3
AMRAP
-
8
Decline Sit Up (Bodyweight)
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press
2 Sets
5-10 Reps
-
2
Leg Extension
2 Sets
8-12 Reps
-
3
Glute-Ham Raise
2 Sets
8-12 Reps
-
4
Leg Curl
2 Sets
8-12 Reps
-
5
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
6
Power Shrug
2 Sets
5-8 Reps
-
7
Calf Raise (Machine)
3 Sets
AMRAP
-
8
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
-
Day 3
1
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
2
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
-
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
6
Chest Press (Machine)
2 Sets
8-12 Reps
-
7
Pec Deck (Machine)
2 Sets
8-12 Reps
-
8
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
9
Skull Crusher
2 Sets
8-12 Reps
-
10
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
11
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
2
Seated Hamstring Curl
2 Sets
8-12 Reps
-
3
Pendulum Squat
2 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
6
Power Shrug
2 Sets
5-8 Reps
-
7
Calf Raise (Machine)
3 Sets
AMRAP
-
8
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
-
Day 1
1
Dip (Weighted)
2 Sets
5-10 Reps
-
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
-
3
Pec Deck (Machine)
2 Sets
8-12 Reps
-
4
Pullover (Machine)
3 Sets
8-12 Reps
-
5
Overhead Press (Dumbbell)
2 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
7
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
8
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
-
9
Hammer Curl
2 Sets
8-12 Reps
-
10
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
11
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-