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BoostcampPNG

Bald Omni Man’s Golden Warrior Program

by Raphaël A.
108 athletes joined

Program Description

The purpose of the program is to attack the fucking program and get after it quality multiplied by quantity is how you get gains, multiply perfection

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 23, 2024 01:32
  • Last Edited
    Aug 30, 2025 06:09

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Biceps
11.5%
Upper Back
10.6%
Hamstrings
8.8%
Chest
8.4%
Lats
7.9%
Quadriceps
7%
Front Delts
6.6%
Abs
6.1%
Glutes
4.8%
Calves
4.4%
Lower Back
2.7%
Adductors
2.2%
Forearms
1.8%
Middle Delts
1.8%
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Close Grip)
3
6-10 reps
-
2
AD Press (Smith Machine)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
JM Press
3
10-15 reps
-
7
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
AD Press (Smith Machine)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
JM Press
3
10-15 reps
-
7
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
AD Press (Smith Machine)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
JM Press
3
10-15 reps
-
7
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
AD Press (Smith Machine)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
JM Press
3
10-15 reps
-
7
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
AD Press (Smith Machine)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
JM Press
3
10-15 reps
-
7
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
AD Press (Smith Machine)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
JM Press
3
10-15 reps
-
7
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
AD Press (Smith Machine)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
JM Press
3
10-15 reps
-
7
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
AD Press (Smith Machine)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
JM Press
3
10-15 reps
-
7
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
AD Press (Smith Machine)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
JM Press
3
10-15 reps
-
7
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
AD Press (Smith Machine)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
JM Press
3
10-15 reps
-
7
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
AD Press (Smith Machine)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
JM Press
3
10-15 reps
-
7
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
AD Press (Smith Machine)
3
8-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Hammer Curl
3
8-12 reps
-
6
JM Press
3
10-15 reps
-
7
Decline Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lying Leg Curl
3
8-15 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lying Leg Curl
3
8-15 reps
-
4
Hip Adductor (Machine)
3
8-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lying Leg Curl
3
8-15 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lying Leg Curl
3
8-15 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lying Leg Curl
3
8-15 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lying Leg Curl
3
8-15 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lying Leg Curl
3
8-15 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lying Leg Curl
3
8-15 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lying Leg Curl
3
8-15 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lying Leg Curl
3
8-15 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lying Leg Curl
3
8-15 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Lying Leg Curl
3
8-15 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Pull-Up (Weighted)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
10-15 reps
-
3
Preacher Curl (EZ Bar)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Pull-Up (Weighted)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Pull-Up (Weighted)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Pull-Up (Weighted)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Pull-Up (Weighted)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Pull-Up (Weighted)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Pull-Up (Weighted)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Pull-Up (Weighted)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Pull-Up (Weighted)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Pull-Up (Weighted)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Pull-Up (Weighted)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Behind-The-Neck Press (Smith Machine)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Pull-Up (Weighted)
3
6-12 reps
-
6
Chest Supported Row (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-16 reps
-
2
Sissy Squat
3
8-12 reps
-
3
Power Shrug
3
10-20 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-16 reps
-
2
Sissy Squat
3
8-12 reps
-
3
Power Shrug
3
10-20 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-16 reps
-
2
Sissy Squat
3
8-12 reps
-
3
Power Shrug
3
10-20 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-16 reps
-
2
Sissy Squat
3
8-12 reps
-
3
Power Shrug
3
10-20 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-16 reps
-
2
Sissy Squat
3
8-12 reps
-
3
Power Shrug
3
10-20 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-16 reps
-
2
Sissy Squat
3
8-12 reps
-
3
Power Shrug
3
10-20 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-16 reps
-
2
Sissy Squat
3
8-12 reps
-
3
Power Shrug
3
10-20 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-16 reps
-
2
Sissy Squat
3
8-12 reps
-
3
Power Shrug
3
10-20 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-16 reps
-
2
Sissy Squat
3
8-12 reps
-
3
Power Shrug
3
10-20 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-16 reps
-
2
Sissy Squat
3
8-12 reps
-
3
Power Shrug
3
10-20 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-16 reps
-
2
Sissy Squat
3
8-12 reps
-
3
Power Shrug
3
10-20 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-16 reps
-
2
Sissy Squat
3
8-12 reps
-
3
Power Shrug
3
10-20 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Lying Leg Curl
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-20 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-20 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-20 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-20 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-20 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-20 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-20 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-20 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-20 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-20 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-20 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
10-20 reps
-
3
Pull-Up (Weighted)
3
6-12 reps
-
4
JM Press
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Week 1
1 / 12 Weeks
Day 5
1
Dip (Weighted)
3 Sets
8-12 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
4
JM Press
3 Sets
8-12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
-
Day 1
1
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
2
AD Press (Smith Machine)
3 Sets
8-12 Reps
-
3
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
5
Hammer Curl
3 Sets
8-12 Reps
-
6
JM Press
3 Sets
10-15 Reps
-
7
Decline Crunch (Weighted)
3 Sets
10-20 Reps
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10-16 Reps
-
2
Sissy Squat
3 Sets
8-12 Reps
-
3
Power Shrug
3 Sets
10-20 Reps
-
4
Calf Raise (Leg Press)
3 Sets
10-15 Reps
-
5
Lying Leg Curl
3 Sets
8-15 Reps
-
Day 2
1
Hack Squat
3 Sets
8-12 Reps
-
2
Calf Raise (Leg Press)
3 Sets
10-20 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
4
Lying Leg Curl
3 Sets
8-15 Reps
-
5
Hip Adductor (Machine)
3 Sets
8-15 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
6-12 Reps
-
2
Behind-The-Neck Press (Smith Machine)
3 Sets
10-15 Reps
-
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
5
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
6
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
-