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BoostcampPNG
Mentzer Modified
by Christopher
Program Description
Muscular Hypertrophy (Bodybuilding Focused)
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 22, 2024 05:57
Last Edited
Jun 22, 2024 07:47
down_app
Week 1
1 / 12 Weeks
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1 Set
AMRAP
100%
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1 Set
AMRAP
100%
6
Hip Abductor (Machine)
1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
3
Seated Calf Raise
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Plank
1 Set
1-5 mins
@6-10
6
Dead Hang
1 Set
1-5 mins
@6-10
Day 5
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Pull-Up (Weighted)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
1 Set
AMRAP
100%
Day 6
1
Rest or Repeat day 3
1 Set
60 mins
@6
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1 Set
AMRAP
100%
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1 Set
AMRAP
100%
6
Hip Abductor (Machine)
1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
3
Seated Calf Raise
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Plank
1 Set
1-5 mins
@6-10
6
Dead Hang
1 Set
1-5 mins
@6-10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
1 Set
AMRAP
100%
Day 5
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Pull-Up (Weighted)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 6
1
Rest or Repeat day 3
1 Set
60 mins
@6
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1 Set
AMRAP
100%
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1 Set
AMRAP
100%
6
Hip Abductor (Machine)
1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
3
Seated Calf Raise
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Plank
1 Set
1-5 mins
@6-10
6
Dead Hang
1 Set
1-5 mins
@6-10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
1 Set
AMRAP
100%
Day 5
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Pull-Up (Weighted)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 6
1
Rest or Repeat day 3
1 Set
60 mins
@6
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1 Set
AMRAP
100%
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1 Set
AMRAP
100%
6
Hip Abductor (Machine)
1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
3
Seated Calf Raise
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Plank
1 Set
1-5 mins
@6-10
6
Dead Hang
1 Set
1-5 mins
@6-10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
1 Set
AMRAP
100%
Day 5
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Pull-Up (Weighted)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 6
1
Rest or Repeat day 3
1 Set
60 mins
@6
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1 Set
AMRAP
100%
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1 Set
AMRAP
100%
6
Hip Abductor (Machine)
1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
3
Seated Calf Raise
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Plank
1 Set
1-5 mins
@6-10
6
Dead Hang
1 Set
1-5 mins
@6-10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
1 Set
AMRAP
100%
Day 5
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Pull-Up (Weighted)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 6
1
Rest or Repeat day 3
1 Set
60 mins
@6
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1 Set
AMRAP
100%
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1 Set
AMRAP
100%
6
Hip Abductor (Machine)
1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
3
Seated Calf Raise
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Plank
1 Set
1-5 mins
@6-10
6
Dead Hang
1 Set
1-5 mins
@6-10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
1 Set
AMRAP
100%
Day 5
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Pull-Up (Weighted)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 6
1
Rest or Repeat day 3
1 Set
60 mins
@6
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1 Set
AMRAP
100%
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1 Set
AMRAP
100%
6
Hip Abductor (Machine)
1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
3
Seated Calf Raise
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Plank
1 Set
1-5 mins
@6-10
6
Dead Hang
1 Set
1-5 mins
@6-10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
1 Set
AMRAP
100%
Day 5
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Pull-Up (Weighted)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 6
1
Rest or Repeat day 3
1 Set
60 mins
@6
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1 Set
AMRAP
100%
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1 Set
AMRAP
100%
6
Hip Abductor (Machine)
1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
3
Seated Calf Raise
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Plank
1 Set
1-5 mins
@6-10
6
Dead Hang
1 Set
1-5 mins
@6-10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
1 Set
AMRAP
100%
Day 5
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Pull-Up (Weighted)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 6
1
Rest or Repeat day 3
1 Set
60 mins
@6
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1 Set
AMRAP
100%
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1 Set
AMRAP
100%
6
Hip Abductor (Machine)
1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
3
Seated Calf Raise
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Plank
1 Set
1-5 mins
@6-10
6
Dead Hang
1 Set
1-5 mins
@6-10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
1 Set
AMRAP
100%
Day 5
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Pull-Up (Weighted)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 6
1
Rest or Repeat day 3
1 Set
60 mins
@6
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1 Set
AMRAP
100%
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1 Set
AMRAP
100%
6
Hip Abductor (Machine)
1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
3
Seated Calf Raise
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Plank
1 Set
1-5 mins
@6-10
6
Dead Hang
1 Set
1-5 mins
@6-10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
1 Set
AMRAP
100%
Day 5
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Pull-Up (Weighted)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 6
1
Rest or Repeat day 3
1 Set
60 mins
@6
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1 Set
AMRAP
100%
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1 Set
AMRAP
100%
6
Hip Abductor (Machine)
1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
3
Seated Calf Raise
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Plank
1 Set
1-5 mins
@6-10
6
Dead Hang
1 Set
1-5 mins
@6-10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
1 Set
AMRAP
100%
Day 5
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Pull-Up (Weighted)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 6
1
Rest or Repeat day 3
1 Set
60 mins
@6
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1 Set
AMRAP
100%
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1 Set
AMRAP
100%
6
Hip Abductor (Machine)
1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
3
Seated Calf Raise
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Plank
1 Set
1-5 mins
@6-10
6
Dead Hang
1 Set
1-5 mins
@6-10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)
1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)
1 Set
AMRAP
100%
Day 5
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Pull-Up (Weighted)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl
1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 6
1
Rest or Repeat day 3
1 Set
60 mins
@6