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Honcho Cock

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
    May 21, 2025 08:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
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 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 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)
2 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
-
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
-