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DEĞİŞTİRİLMİŞ ÖZEL MANYETİZMAL İNSAN YARATMA PROJE

by Canturan Pl

Program Description

adam yiyici, mahvedici manyetik alan kırıcı bir insan yaratma proje programıdır kullanılması durumu sakıncalıdır

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 19, 2024 03:03
  • Last Edited
    Jun 18, 2025 09:14

Summary

Transform your physique with the DEĞİŞTİRİLMİŞ ÖZEL MANYETİZMAL İNSAN YARATMA PROJE, a comprehensive 12-week program designed for serious lifters. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and bench presses, tailored to build strength and muscle across all major muscle groups. Each session is crafted to push your limits, ensuring you achieve measurable progress and enhance your overall performance. Get ready to redefine your training and unleash your true potential!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Press
3
12 reps
-
3
Bench Press (Paused)
4
5 reps
-
4
Pullover (Dumbbell)
3
10 reps
-
5
Deadlift (Deficit)
3
8 reps
-
6
Wide Grip Pull-Up
3
10 reps
-
7
Seated Wide-Grip Row (Cable)
3
12 reps
-
8
Overhead Press (Barbell)
2
1
8 reps
10 reps
-
-
9
Lateral Raise (Cable)
2
1
12 reps
10 reps
-
-
10
Upright Row (Barbell)
2
1
12 reps
10 reps
-
-
11
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
12
French Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Pec Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Pull-Up (Weighted)
2
1
5 reps
6 reps
-
-
9
Bent Over Row (Barbell)
3
8 reps
-
10
Skull Crusher (Barbell)
3
12 reps
-
11
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
5 reps
-
-
2
Pull-Up (Weighted)
2
1
6 reps
5 reps
-
-
3
Seated Row (Machine)
3
12 reps
-
4
Shrug (Barbell)
3
15 reps
-
5
Bench Press (Barbell)
3
1
8 reps
-
-
6
Dip (Weighted)
3
6 reps
-
7
Pullover (Dumbbell)
3
10 reps
-
8
Overhead Press (Barbell)
3
6 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
10
Rear Delt Fly (Dumbbell)
3
12 reps
-
11
Tricep Extension (Cable)
3
10 reps
-
12
Bicep Curl (Barbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8.5
@8
@7.5
2
Leg Press
3 Sets
12 Reps
-
3
Bench Press (Paused)
4 Sets
5 Reps
-
4
Pullover (Dumbbell)
3 Sets
10 Reps
-
5
Deadlift (Deficit)
3 Sets
8 Reps
-
6
Wide Grip Pull-Up
3 Sets
10 Reps
-
7
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
8
Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
9
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
10
Upright Row (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
11
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
12
French Press
3 Sets
12 Reps
-
Day 2
1
Front Squat (Barbell)
3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Bodyweight)
3 Sets
AMRAP
-
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
5
Shrug (Dumbbell)
3 Sets
12 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
7
Lateral Raise (Cable)
3 Sets
12 Reps
-
8
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
6 Reps
-
-
9
Bent Over Row (Barbell)
3 Sets
8 Reps
-
10
Skull Crusher (Barbell)
3 Sets
12 Reps
-
11
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6 Reps
5 Reps
-
-
2
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
5 Reps
-
-
3
Seated Row (Machine)
3 Sets
12 Reps
-
4
Shrug (Barbell)
3 Sets
15 Reps
-
5
Bench Press (Barbell)
3 Sets
1 Set
8 Reps
-
-
6
Dip (Weighted)
3 Sets
6 Reps
-
7
Pullover (Dumbbell)
3 Sets
10 Reps
-
8
Overhead Press (Barbell)
3 Sets
6 Reps
-
9
Lateral Raise (Cable)
3 Sets
12 Reps
-
10
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
11
Tricep Extension (Cable)
3 Sets
10 Reps
-
12
Bicep Curl (Barbell)
3 Sets
10 Reps
-