Program Description
To not be g@y <- bad word
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 18, 2024 09:22
- Last EditedJun 18, 2025 12:24
Summary
Get ready to transform your fitness game with this 12-week program designed for serious lifters. Committing to six days a week, you'll tackle a variety of compound and isolation exercises, including the Barbell Bench Press and Squat, ensuring a comprehensive approach to strength building. Each session is crafted to push your limits and maximize muscle growth, while also enhancing overall endurance. Join the challenge and discover what your body is truly capable of—because skipping a workout is not an option!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Preacher Curl (Dumbbell)
3
6-10 reps
-
4
Leg Curl
3
6-9 reps
-
5
Hip Abductor (Machine)
2
6-10 reps
-
6
Hand Gripper
3
10-20 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Overhead Extension (Cable)
3
6-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Underhand Lat Pulldown
3
6-10 reps
-
3A
Hammer Curl
2
5-8 reps
-
3B
Cross Body Hammer Curl
2
3-5 reps
-
4
Leg Extension
3
6-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Skull Crusher (Barbell)
3
8-10 reps
-
3
Cross Body Y-Raise
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
6-9 reps
-
3
Trap Bar Deadlift
3
4-6 reps
-
4
Leg Curl
3
6-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
One Arm Cable Curl
4
6-9 reps
-
3
One Arm Overhead Extension (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-9 reps
-
5
Hand Gripper
3
10-20 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)3 Sets
3-5 Reps
-
2
One Arm Overhead Extension (Cable)3 Sets
6-10 Reps
-
3
Cross Body Y-Raise4 Sets
6-10 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
5-8 Reps
-
2
Skull Crusher (Barbell)3 Sets
8-10 Reps
-
3
Cross Body Y-Raise4 Sets
6-10 Reps
-
Day 5
1
Squat (Barbell)3 Sets
3-5 Reps
-
2
Pull-Up (Weighted)3 Sets
6-9 Reps
-
3
Trap Bar Deadlift3 Sets
4-6 Reps
-
4
Leg Curl3 Sets
6-9 Reps
-
Day 1
1
Squat (Barbell)3 Sets
3-5 Reps
-
2
Seated Row (Cable)3 Sets
10-15 Reps
-
3
Preacher Curl (Dumbbell)3 Sets
6-10 Reps
-
4
Leg Curl3 Sets
6-9 Reps
-
5
Hip Abductor (Machine)2 Sets
6-10 Reps
-
6
Hand Gripper3 Sets
10-20 Reps
-
7
Reverse Wrist Curl (Dumbbell)3 Sets
10-15 Reps
-
Day 3
1
Deadlift (Barbell)3 Sets
3-5 Reps
-
2
Underhand Lat Pulldown3 Sets
6-10 Reps
-
3A
Hammer Curl2 Sets
5-8 Reps
-
3B
Cross Body Hammer Curl2 Sets
3-5 Reps
-
4
Leg Extension3 Sets
6-9 Reps
-
Day 6
1
Bench Press (Barbell)3 Sets
3-5 Reps
-
2
One Arm Cable Curl4 Sets
6-9 Reps
-
3
One Arm Overhead Extension (Cable)3 Sets
6-10 Reps
-
4
Upright Row (Cable)3 Sets
6-9 Reps
-
5
Hand Gripper3 Sets
10-20 Reps
-
6
Reverse Wrist Curl (Dumbbell)3 Sets
10-15 Reps
-