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BoostcampPNG

Full Body Strength Building Program

by Mubashar Ali
2 athletes joined

Program Description

My Program

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 27, 2024 07:46
  • Last Edited
    Oct 01, 2024 01:35
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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
Chin-Up (Assisted)
4
8 reps
2
Bicep Curl (Barbell)
4
8 reps
3
Incline Curl (Dumbbell)
4
8 reps
4
Preacher Curl (Dumbbell)
4
8 reps
5
Tricep Pushdown (Cable)
4
8 reps
6
Overhead Tricep Extension (Cable)
4
8 reps
7
Katana Extension
4
8 reps
8
Wrist Curls
4
12 reps
9
Reverse Wrist Curl (Dumbbell)
4
12 reps
10
Single Arm Pushdown
4
12 reps
11
Back Extension
1
24 reps
12
Plank
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
16 reps
2
Bicep Curl (Barbell)
4
16 reps
3
Incline Curl (Dumbbell)
4
16 reps
4
Preacher Curl (Dumbbell)
4
16 reps
5
Tricep Pushdown (Cable)
4
16 reps
6
Overhead Tricep Extension (Cable)
4
16 reps
7
Katana Extension
4
16 reps
8
Wrist Curls
4
16 reps
9
Reverse Wrist Curl (Dumbbell)
4
16 reps
10
Single Arm Pushdown
4
16 reps
11
Back Extension
2
24 reps
12
Plank
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8 reps
2
Bicep Curl (Barbell)
4
8 reps
3
Incline Curl (Dumbbell)
4
8 reps
4
Preacher Curl (Dumbbell)
4
8 reps
5
Tricep Pushdown (Cable)
4
8 reps
6
Overhead Tricep Extension (Cable)
4
8 reps
7
Katana Extension
4
8 reps
8
Wrist Curls
4
12 reps
9
Reverse Wrist Curl (Dumbbell)
4
12 reps
10
Single Arm Pushdown
4
12 reps
11
Back Extension
3
24 reps
12
Plank
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
16 reps
2
Bicep Curl (Barbell)
4
16 reps
3
Incline Curl (Dumbbell)
4
16 reps
4
Preacher Curl (Dumbbell)
4
16 reps
5
Tricep Pushdown (Cable)
4
16 reps
6
Overhead Tricep Extension (Cable)
4
16 reps
7
Katana Extension
4
16 reps
8
Wrist Curls
4
16 reps
9
Reverse Wrist Curl (Dumbbell)
4
16 reps
10
Single Arm Pushdown
4
16 reps
11
Back Extension
4
24 reps
12
Plank
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8 reps
2
Bicep Curl (Barbell)
4
8 reps
3
Incline Curl (Dumbbell)
4
8 reps
4
Preacher Curl (Dumbbell)
4
8 reps
5
Tricep Pushdown (Cable)
4
8 reps
6
Overhead Tricep Extension (Cable)
4
8 reps
7
Katana Extension
4
8 reps
8
Wrist Curls
4
12 reps
9
Reverse Wrist Curl (Dumbbell)
4
12 reps
10
Single Arm Pushdown
4
12 reps
11
Back Extension
1
24 reps
12
Plank
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
16 reps
2
Bicep Curl (Barbell)
4
16 reps
3
Incline Curl (Dumbbell)
4
16 reps
4
Preacher Curl (Dumbbell)
4
16 reps
5
Tricep Pushdown (Cable)
4
16 reps
6
Overhead Tricep Extension (Cable)
4
16 reps
7
Katana Extension
4
16 reps
8
Wrist Curls
4
16 reps
9
Reverse Wrist Curl (Dumbbell)
4
16 reps
10
Single Arm Pushdown
4
16 reps
11
Back Extension
2
24 reps
12
Plank
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8 reps
2
Bicep Curl (Barbell)
4
8 reps
3
Incline Curl (Dumbbell)
4
8 reps
4
Preacher Curl (Dumbbell)
4
8 reps
5
Tricep Pushdown (Cable)
4
8 reps
6
Overhead Tricep Extension (Cable)
4
8 reps
7
Katana Extension
4
8 reps
8
Wrist Curls
4
12 reps
9
Reverse Wrist Curl (Dumbbell)
4
12 reps
10
Single Arm Pushdown
4
12 reps
11
Back Extension
1
24 reps
12
Plank
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
16 reps
2
Bicep Curl (Barbell)
4
16 reps
3
Incline Curl (Dumbbell)
4
16 reps
4
Preacher Curl (Dumbbell)
4
16 reps
5
Tricep Pushdown (Cable)
4
16 reps
6
Overhead Tricep Extension (Cable)
4
16 reps
7
Katana Extension
4
16 reps
8
Wrist Curls
4
16 reps
9
Reverse Wrist Curl (Dumbbell)
4
16 reps
10
Single Arm Pushdown
4
16 reps
11
Back Extension
2
24 reps
12
Plank
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8 reps
2
Bicep Curl (Barbell)
4
8 reps
3
Incline Curl (Dumbbell)
4
8 reps
4
Preacher Curl (Dumbbell)
4
8 reps
5
Tricep Pushdown (Cable)
4
8 reps
6
Overhead Tricep Extension (Cable)
4
8 reps
7
Katana Extension
4
8 reps
8
Wrist Curls
4
12 reps
9
Reverse Wrist Curl (Dumbbell)
4
12 reps
10
Single Arm Pushdown
4
12 reps
11
Back Extension
1
24 reps
12
Plank
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
16 reps
2
Bicep Curl (Barbell)
4
16 reps
3
Incline Curl (Dumbbell)
4
16 reps
4
Preacher Curl (Dumbbell)
4
16 reps
5
Tricep Pushdown (Cable)
4
16 reps
6
Overhead Tricep Extension (Cable)
4
16 reps
7
Katana Extension
4
16 reps
8
Wrist Curls
4
16 reps
9
Reverse Wrist Curl (Dumbbell)
4
16 reps
10
Single Arm Pushdown
4
16 reps
11
Back Extension
2
24 reps
12
Plank
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8 reps
2
Bicep Curl (Barbell)
4
8 reps
3
Incline Curl (Dumbbell)
4
8 reps
4
Preacher Curl (Dumbbell)
4
8 reps
5
Tricep Pushdown (Cable)
4
8 reps
6
Overhead Tricep Extension (Cable)
4
8 reps
7
Katana Extension
4
8 reps
8
Wrist Curls
4
12 reps
9
Reverse Wrist Curl (Dumbbell)
4
12 reps
10
Single Arm Pushdown
4
12 reps
11
Back Extension
1
24 reps
12
Plank
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
16 reps
2
Bicep Curl (Barbell)
4
16 reps
3
Incline Curl (Dumbbell)
4
16 reps
4
Preacher Curl (Dumbbell)
4
16 reps
5
Tricep Pushdown (Cable)
4
16 reps
6
Overhead Tricep Extension (Cable)
4
16 reps
7
Katana Extension
4
16 reps
8
Wrist Curls
4
16 reps
9
Reverse Wrist Curl (Dumbbell)
4
16 reps
10
Single Arm Pushdown
4
16 reps
11
Back Extension
2
24 reps
12
Plank
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8 reps
2
Sumo Deadlift (Barbell)
4
8 reps
3
Box Squat (Barbell)
4
8 reps
4
Hip Thrust (Barbell)
4
8 reps
5
Calf Raise (Leg Press)
4
8 reps
6
Stiff Leg Deadlift (Dumbbell)
4
8 reps
7
Back Extension
1
24 reps
8
Plank
1
9
Neck Curl
8
24 reps
10
Neck Extension
2
24 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
16 reps
2
Hack Squat
4
16 reps
3
Leg Press (45 Degrees)
4
16 reps
4
Leg Extension
4
16 reps
5
Standing Calf Raise
4
16 reps
6
Seated Calf Raise
4
16 reps
7
Neck Curl
2
24 reps
8
Neck Extension
2
24 reps
9
Neck Curl
4
24 reps
10
Neck Curl
2
24 reps
11
Deadlift (Barbell)
2
12 reps
12
Plank
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
2
Hack Squat
4
8 reps
3
Leg Press (45 Degrees)
4
8 reps
4
Leg Extension
4
8 reps
5
Standing Calf Raise
4
8 reps
6
Seated Calf Raise
4
8 reps
7
Neck Curl
2
24 reps
8
Neck Extension
2
24 reps
9
Neck Curl
4
24 reps
10
Neck Curl
2
24 reps
11
Deadlift (Barbell)
3
12 reps
12
Plank
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
16 reps
2
Hack Squat
4
16 reps
3
Leg Press (45 Degrees)
4
16 reps
4
Leg Extension
4
16 reps
5
Standing Calf Raise
4
16 reps
6
Seated Calf Raise
4
16 reps
7
Neck Curl
2
24 reps
8
Neck Extension
2
24 reps
9
Neck Curl
4
24 reps
10
Neck Curl
2
24 reps
11
Deadlift (Barbell)
4
12 reps
12
Plank
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
2
Hack Squat
4
8 reps
3
Leg Press (45 Degrees)
4
8 reps
4
Leg Extension
4
8 reps
5
Standing Calf Raise
4
8 reps
6
Seated Calf Raise
4
8 reps
7
Neck Curl
2
24 reps
8
Neck Extension
2
24 reps
9
Neck Curl
4
24 reps
10
Neck Curl
2
24 reps
11
Deadlift (Barbell)
1
12 reps
12
Plank
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
16 reps
2
Hack Squat
4
16 reps
3
Leg Press (45 Degrees)
4
16 reps
4
Leg Extension
4
16 reps
5
Standing Calf Raise
4
16 reps
6
Seated Calf Raise
4
16 reps
7
Neck Curl
2
24 reps
8
Neck Extension
2
24 reps
9
Neck Curl
4
24 reps
10
Neck Curl
2
24 reps
11
Deadlift (Barbell)
2
12 reps
12
Plank
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
2
Hack Squat
4
8 reps
3
Leg Press (45 Degrees)
4
8 reps
4
Leg Extension
4
8 reps
5
Standing Calf Raise
4
8 reps
6
Seated Calf Raise
4
8 reps
7
Neck Curl
2
24 reps
8
Neck Extension
2
24 reps
9
Neck Curl
4
24 reps
10
Neck Curl
2
24 reps
11
Deadlift (Barbell)
1
12 reps
12
Plank
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
16 reps
2
Hack Squat
4
16 reps
3
Leg Press (45 Degrees)
4
16 reps
4
Leg Extension
4
16 reps
5
Standing Calf Raise
4
16 reps
6
Seated Calf Raise
4
16 reps
7
Neck Curl
2
24 reps
8
Neck Extension
2
24 reps
9
Neck Curl
4
24 reps
10
Neck Curl
2
24 reps
11
Deadlift (Barbell)
2
12 reps
12
Plank
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
2
Hack Squat
4
8 reps
3
Leg Press (45 Degrees)
4
8 reps
4
Leg Extension
4
8 reps
5
Standing Calf Raise
4
8 reps
6
Seated Calf Raise
4
8 reps
7
Neck Curl
2
24 reps
8
Neck Extension
2
24 reps
9
Neck Curl
4
24 reps
10
Neck Curl
2
24 reps
11
Deadlift (Barbell)
1
12 reps
12
Plank
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
16 reps
2
Hack Squat
4
16 reps
3
Leg Press (45 Degrees)
4
16 reps
4
Leg Extension
4
16 reps
5
Standing Calf Raise
4
16 reps
6
Seated Calf Raise
4
16 reps
7
Neck Curl
2
24 reps
8
Neck Extension
2
24 reps
9
Neck Curl
4
24 reps
10
Neck Curl
2
24 reps
11
Deadlift (Barbell)
2
12 reps
12
Plank
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
2
Hack Squat
4
8 reps
3
Leg Press (45 Degrees)
4
8 reps
4
Leg Extension
4
8 reps
5
Standing Calf Raise
4
8 reps
6
Seated Calf Raise
4
8 reps
7
Neck Curl
2
24 reps
8
Neck Extension
2
24 reps
9
Neck Curl
4
24 reps
10
Neck Curl
2
24 reps
11
Deadlift (Barbell)
1
12 reps
12
Plank
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
16 reps
2
Hack Squat
4
16 reps
3
Leg Press (45 Degrees)
4
16 reps
4
Leg Extension
4
16 reps
5
Standing Calf Raise
4
16 reps
6
Seated Calf Raise
4
16 reps
7
Neck Curl
2
24 reps
8
Neck Extension
2
24 reps
9
Neck Curl
4
24 reps
10
Neck Curl
2
24 reps
11
Deadlift (Barbell)
2
12 reps
12
Plank
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
2
Dip (Bodyweight)
4
8 reps
3
Bench Press (Barbell)
4
8 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Incline Chest Press (Machine)
4
8 reps
6
Bench Press (Dumbbell)
4
8 reps
7
Pec Deck (Machine)
4
8 reps
8
Back Extension
1
24 reps
9
Plank
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
16 reps
2
Dip (Bodyweight)
4
16 reps
3
Bench Press (Barbell)
4
16 reps
4
Incline Bench Press (Barbell)
4
16 reps
5
Incline Chest Press (Machine)
4
16 reps
6
Bench Press (Dumbbell)
4
16 reps
7
Pec Deck (Machine)
4
16 reps
8
Back Extension
2
24 reps
9
Plank
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
2
Dip (Bodyweight)
4
8 reps
3
Bench Press (Barbell)
4
8 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Incline Chest Press (Machine)
4
8 reps
6
Bench Press (Dumbbell)
4
8 reps
7
Pec Deck (Machine)
4
8 reps
8
Back Extension
3
24 reps
9
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
16 reps
2
Dip (Bodyweight)
4
16 reps
3
Bench Press (Barbell)
4
16 reps
4
Incline Bench Press (Barbell)
4
16 reps
5
Incline Chest Press (Machine)
4
16 reps
6
Bench Press (Dumbbell)
4
16 reps
7
Pec Deck (Machine)
4
16 reps
8
Back Extension
4
24 reps
9
Plank
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
2
Dip (Bodyweight)
4
8 reps
3
Bench Press (Barbell)
4
8 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Incline Chest Press (Machine)
4
8 reps
6
Bench Press (Dumbbell)
4
8 reps
7
Pec Deck (Machine)
4
8 reps
8
Back Extension
1
24 reps
9
Plank
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
16 reps
2
Dip (Bodyweight)
4
16 reps
3
Bench Press (Barbell)
4
16 reps
4
Incline Bench Press (Barbell)
4
16 reps
5
Incline Chest Press (Machine)
4
16 reps
6
Bench Press (Dumbbell)
4
16 reps
7
Pec Deck (Machine)
4
16 reps
8
Back Extension
2
24 reps
9
Plank
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
2
Dip (Bodyweight)
4
8 reps
3
Bench Press (Barbell)
4
8 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Incline Chest Press (Machine)
4
8 reps
6
Bench Press (Dumbbell)
4
8 reps
7
Pec Deck (Machine)
4
8 reps
8
Back Extension
1
24 reps
9
Plank
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
16 reps
2
Dip (Bodyweight)
4
16 reps
3
Bench Press (Barbell)
4
16 reps
4
Incline Bench Press (Barbell)
4
16 reps
5
Incline Chest Press (Machine)
4
16 reps
6
Bench Press (Dumbbell)
4
16 reps
7
Pec Deck (Machine)
4
16 reps
8
Back Extension
2
24 reps
9
Plank
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
2
Dip (Bodyweight)
4
8 reps
3
Bench Press (Barbell)
4
8 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Incline Chest Press (Machine)
4
8 reps
6
Bench Press (Dumbbell)
4
8 reps
7
Pec Deck (Machine)
4
8 reps
8
Back Extension
1
24 reps
9
Plank
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
16 reps
2
Dip (Bodyweight)
4
16 reps
3
Bench Press (Barbell)
4
16 reps
4
Incline Bench Press (Barbell)
4
16 reps
5
Incline Chest Press (Machine)
4
16 reps
6
Bench Press (Dumbbell)
4
16 reps
7
Pec Deck (Machine)
4
16 reps
8
Back Extension
2
24 reps
9
Plank
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
2
Dip (Bodyweight)
4
8 reps
3
Bench Press (Barbell)
4
8 reps
4
Incline Bench Press (Barbell)
4
8 reps
5
Incline Chest Press (Machine)
4
8 reps
6
Bench Press (Dumbbell)
4
8 reps
7
Pec Deck (Machine)
4
8 reps
8
Back Extension
1
24 reps
9
Plank
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
16 reps
2
Dip (Bodyweight)
4
16 reps
3
Bench Press (Barbell)
4
16 reps
4
Incline Bench Press (Barbell)
4
16 reps
5
Incline Chest Press (Machine)
4
16 reps
6
Bench Press (Dumbbell)
4
16 reps
7
Pec Deck (Machine)
4
16 reps
8
Back Extension
2
24 reps
9
Plank
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
2
Wide Grip Lat Pulldown
4
12 reps
3
Pendlay Row
4
8 reps
4
Meadow Row
4
8 reps
5
Chest Supported Row (Machine)
4
8 reps
6
Seated Row (Cable)
4
8 reps
7
Seated Wide-Grip Row (Cable)
4
8 reps
8
Rack Pull (Barbell)
4
8 reps
9
Russian Twist
1
24 reps
10
Plank
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
16 reps
2
Wide Grip Lat Pulldown
4
16 reps
3
Pendlay Row
4
16 reps
4
Meadow Row
4
16 reps
5
Chest Supported Row (Machine)
4
16 reps
6
Seated Row (Cable)
4
16 reps
7
Seated Wide-Grip Row (Cable)
4
16 reps
8
Rack Pull (Barbell)
4
16 reps
9
Russian Twist
2
24 reps
10
Plank
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
2
Wide Grip Lat Pulldown
4
12 reps
3
Pendlay Row
4
8 reps
4
Meadow Row
4
8 reps
5
Chest Supported Row (Machine)
4
8 reps
6
Seated Row (Cable)
4
8 reps
7
Seated Wide-Grip Row (Cable)
4
8 reps
8
Rack Pull (Barbell)
4
8 reps
9
Russian Twist
3
24 reps
10
Plank
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
16 reps
2
Wide Grip Lat Pulldown
4
16 reps
3
Pendlay Row
4
16 reps
4
Meadow Row
4
16 reps
5
Chest Supported Row (Machine)
4
16 reps
6
Seated Row (Cable)
4
16 reps
7
Seated Wide-Grip Row (Cable)
4
16 reps
8
Rack Pull (Barbell)
4
16 reps
9
Russian Twist
4
24 reps
10
Plank
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
2
Wide Grip Lat Pulldown
4
12 reps
3
Pendlay Row
4
8 reps
4
Meadow Row
4
8 reps
5
Chest Supported Row (Machine)
4
8 reps
6
Seated Row (Cable)
4
8 reps
7
Seated Wide-Grip Row (Cable)
4
8 reps
8
Rack Pull (Barbell)
4
8 reps
9
Russian Twist
1
24 reps
10
Plank
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
16 reps
2
Wide Grip Lat Pulldown
4
16 reps
3
Pendlay Row
4
16 reps
4
Meadow Row
4
16 reps
5
Chest Supported Row (Machine)
4
16 reps
6
Seated Row (Cable)
4
16 reps
7
Seated Wide-Grip Row (Cable)
4
16 reps
8
Rack Pull (Barbell)
4
16 reps
9
Russian Twist
2
24 reps
10
Plank
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
2
Wide Grip Lat Pulldown
4
12 reps
3
Pendlay Row
4
8 reps
4
Meadow Row
4
8 reps
5
Chest Supported Row (Machine)
4
8 reps
6
Seated Row (Cable)
4
8 reps
7
Seated Wide-Grip Row (Cable)
4
8 reps
8
Rack Pull (Barbell)
4
8 reps
9
Russian Twist
1
24 reps
10
Plank
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
16 reps
2
Wide Grip Lat Pulldown
4
16 reps
3
Pendlay Row
4
16 reps
4
Meadow Row
4
16 reps
5
Chest Supported Row (Machine)
4
16 reps
6
Seated Row (Cable)
4
16 reps
7
Seated Wide-Grip Row (Cable)
4
16 reps
8
Rack Pull (Barbell)
4
16 reps
9
Russian Twist
2
24 reps
10
Plank
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
2
Wide Grip Lat Pulldown
4
12 reps
3
Pendlay Row
4
8 reps
4
Meadow Row
4
8 reps
5
Chest Supported Row (Machine)
4
8 reps
6
Seated Row (Cable)
4
8 reps
7
Seated Wide-Grip Row (Cable)
4
8 reps
8
Rack Pull (Barbell)
4
8 reps
9
Russian Twist
1
24 reps
10
Plank
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
16 reps
2
Wide Grip Lat Pulldown
4
16 reps
3
Pendlay Row
4
16 reps
4
Meadow Row
4
16 reps
5
Chest Supported Row (Machine)
4
16 reps
6
Seated Row (Cable)
4
16 reps
7
Seated Wide-Grip Row (Cable)
4
16 reps
8
Rack Pull (Barbell)
4
16 reps
9
Russian Twist
2
24 reps
10
Plank
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
8 reps
2
Wide Grip Lat Pulldown
4
12 reps
3
Pendlay Row
4
8 reps
4
Meadow Row
4
8 reps
5
Chest Supported Row (Machine)
4
8 reps
6
Seated Row (Cable)
4
8 reps
7
Seated Wide-Grip Row (Cable)
4
8 reps
8
Rack Pull (Barbell)
4
8 reps
9
Russian Twist
1
24 reps
10
Plank
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
16 reps
2
Wide Grip Lat Pulldown
4
16 reps
3
Pendlay Row
4
16 reps
4
Meadow Row
4
16 reps
5
Chest Supported Row (Machine)
4
16 reps
6
Seated Row (Cable)
4
16 reps
7
Seated Wide-Grip Row (Cable)
4
16 reps
8
Rack Pull (Barbell)
4
16 reps
9
Russian Twist
2
24 reps
10
Plank
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
2
Hack Squat
4
8 reps
3
Leg Press (45 Degrees)
4
8 reps
4
Leg Extension
4
8 reps
5
Standing Calf Raise
4
8 reps
6
Seated Calf Raise
4
8 reps
7
Neck Curl
2
24 reps
8
Neck Extension
2
24 reps
9
Neck Curl
4
24 reps
10
Neck Curl
2
24 reps
11
Deadlift (Barbell)
1
12 reps
12
Plank
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
16 reps
2
Sumo Deadlift (Barbell)
4
16 reps
3
Box Squat (Barbell)
4
16 reps
4
Hip Thrust (Barbell)
4
16 reps
5
Stiff Leg Deadlift (Dumbbell)
4
8 reps
6
Calf Raise (Leg Press)
4
16 reps
7
Back Extension
2
24 reps
8
Plank
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8 reps
2
Sumo Deadlift (Barbell)
4
8 reps
3
Box Squat (Barbell)
4
8 reps
4
Hip Thrust (Barbell)
4
8 reps
5
Calf Raise (Leg Press)
4
8 reps
6
Stiff Leg Deadlift (Dumbbell)
4
8 reps
7
Back Extension
3
24 reps
8
Plank
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
16 reps
2
Sumo Deadlift (Barbell)
4
16 reps
3
Box Squat (Barbell)
4
16 reps
4
Hip Thrust (Barbell)
4
16 reps
5
Stiff Leg Deadlift (Dumbbell)
4
8 reps
6
Calf Raise (Leg Press)
4
16 reps
7
Back Extension
4
24 reps
8
Plank
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8 reps
2
Sumo Deadlift (Barbell)
4
8 reps
3
Box Squat (Barbell)
4
8 reps
4
Hip Thrust (Barbell)
4
8 reps
5
Calf Raise (Leg Press)
4
8 reps
6
Stiff Leg Deadlift (Dumbbell)
4
8 reps
7
Back Extension
1
24 reps
8
Plank
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
16 reps
2
Sumo Deadlift (Barbell)
4
16 reps
3
Box Squat (Barbell)
4
16 reps
4
Hip Thrust (Barbell)
4
16 reps
5
Stiff Leg Deadlift (Dumbbell)
4
8 reps
6
Calf Raise (Leg Press)
4
16 reps
7
Back Extension
2
24 reps
8
Plank
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8 reps
2
Sumo Deadlift (Barbell)
4
8 reps
3
Box Squat (Barbell)
4
8 reps
4
Hip Thrust (Barbell)
4
8 reps
5
Calf Raise (Leg Press)
4
8 reps
6
Stiff Leg Deadlift (Dumbbell)
4
8 reps
7
Back Extension
1
24 reps
8
Plank
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
16 reps
2
Sumo Deadlift (Barbell)
4
16 reps
3
Box Squat (Barbell)
4
16 reps
4
Hip Thrust (Barbell)
4
16 reps
5
Stiff Leg Deadlift (Dumbbell)
4
8 reps
6
Calf Raise (Leg Press)
4
16 reps
7
Back Extension
2
24 reps
8
Plank
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8 reps
2
Sumo Deadlift (Barbell)
4
8 reps
3
Box Squat (Barbell)
4
8 reps
4
Hip Thrust (Barbell)
4
8 reps
5
Calf Raise (Leg Press)
4
8 reps
6
Stiff Leg Deadlift (Dumbbell)
4
8 reps
7
Back Extension
1
24 reps
8
Plank
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
16 reps
2
Sumo Deadlift (Barbell)
4
16 reps
3
Box Squat (Barbell)
4
16 reps
4
Hip Thrust (Barbell)
4
16 reps
5
Stiff Leg Deadlift (Dumbbell)
4
8 reps
6
Calf Raise (Leg Press)
4
16 reps
7
Back Extension
2
24 reps
8
Plank
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
8 reps
2
Sumo Deadlift (Barbell)
4
8 reps
3
Box Squat (Barbell)
4
8 reps
4
Hip Thrust (Barbell)
4
8 reps
5
Calf Raise (Leg Press)
4
8 reps
6
Stiff Leg Deadlift (Dumbbell)
4
8 reps
7
Back Extension
1
24 reps
8
Plank
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
16 reps
2
Sumo Deadlift (Barbell)
4
16 reps
3
Box Squat (Barbell)
4
16 reps
4
Hip Thrust (Barbell)
4
16 reps
5
Stiff Leg Deadlift (Dumbbell)
4
8 reps
6
Calf Raise (Leg Press)
4
16 reps
7
Back Extension
2
24 reps
8
Plank
2
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Overhead Press (Machine)
4
8 reps
3
One Arm Lateral Raise (Cable)
4
8 reps
4
Reverse Pec Deck
4
8 reps
5
Cable Crossover
4
8 reps
6
Front Raise
4
8 reps
7
Lying Side Lateral Raise
4
8 reps
8
Back Extension
1
24 reps
9
Plank
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
16 reps
2
Overhead Press (Machine)
4
16 reps
3
One Arm Lateral Raise (Cable)
4
16 reps
4
Reverse Pec Deck
4
16 reps
5
Cable Crossover
4
16 reps
6
Front Raise
4
16 reps
7
Lying Side Lateral Raise
4
16 reps
8
Back Extension
2
24 reps
9
Plank
2
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Overhead Press (Machine)
4
8 reps
3
One Arm Lateral Raise (Cable)
4
8 reps
4
Reverse Pec Deck
4
8 reps
5
Cable Crossover
4
8 reps
6
Front Raise
4
8 reps
7
Lying Side Lateral Raise
4
8 reps
8
Back Extension
3
24 reps
9
Plank
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
16 reps
2
Overhead Press (Machine)
4
16 reps
3
One Arm Lateral Raise (Cable)
4
16 reps
4
Reverse Pec Deck
4
16 reps
5
Cable Crossover
4
16 reps
6
Front Raise
4
16 reps
7
Lying Side Lateral Raise
4
16 reps
8
Back Extension
4
24 reps
9
Plank
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Overhead Press (Machine)
4
8 reps
3
One Arm Lateral Raise (Cable)
4
8 reps
4
Reverse Pec Deck
4
8 reps
5
Cable Crossover
4
8 reps
6
Front Raise
4
8 reps
7
Lying Side Lateral Raise
4
8 reps
8
Back Extension
1
24 reps
9
Plank
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
16 reps
2
Overhead Press (Machine)
4
16 reps
3
One Arm Lateral Raise (Cable)
4
16 reps
4
Reverse Pec Deck
4
16 reps
5
Cable Crossover
4
16 reps
6
Front Raise
4
16 reps
7
Lying Side Lateral Raise
4
16 reps
8
Back Extension
2
24 reps
9
Plank
2
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Overhead Press (Machine)
4
8 reps
3
One Arm Lateral Raise (Cable)
4
8 reps
4
Reverse Pec Deck
4
8 reps
5
Cable Crossover
4
8 reps
6
Front Raise
4
8 reps
7
Lying Side Lateral Raise
4
8 reps
8
Back Extension
1
24 reps
9
Plank
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
16 reps
2
Overhead Press (Machine)
4
16 reps
3
One Arm Lateral Raise (Cable)
4
16 reps
4
Reverse Pec Deck
4
16 reps
5
Cable Crossover
4
16 reps
6
Front Raise
4
16 reps
7
Lying Side Lateral Raise
4
16 reps
8
Back Extension
2
24 reps
9
Plank
2
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Overhead Press (Machine)
4
8 reps
3
One Arm Lateral Raise (Cable)
4
8 reps
4
Reverse Pec Deck
4
8 reps
5
Cable Crossover
4
8 reps
6
Front Raise
4
8 reps
7
Lying Side Lateral Raise
4
8 reps
8
Back Extension
1
24 reps
9
Plank
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
16 reps
2
Overhead Press (Machine)
4
16 reps
3
One Arm Lateral Raise (Cable)
4
16 reps
4
Reverse Pec Deck
4
16 reps
5
Cable Crossover
4
16 reps
6
Front Raise
4
16 reps
7
Lying Side Lateral Raise
4
16 reps
8
Back Extension
2
24 reps
9
Plank
2
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
2
Overhead Press (Machine)
4
8 reps
3
One Arm Lateral Raise (Cable)
4
8 reps
4
Reverse Pec Deck
4
8 reps
5
Cable Crossover
4
8 reps
6
Front Raise
4
8 reps
7
Lying Side Lateral Raise
4
8 reps
8
Back Extension
1
24 reps
9
Plank
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
16 reps
2
Overhead Press (Machine)
4
16 reps
3
One Arm Lateral Raise (Cable)
4
16 reps
4
Reverse Pec Deck
4
16 reps
5
Cable Crossover
4
16 reps
6
Front Raise
4
16 reps
7
Lying Side Lateral Raise
4
16 reps
8
Back Extension
2
24 reps
9
Plank
2
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Assisted)
4 Sets
8 Reps
2
Bicep Curl (Barbell)
4 Sets
8 Reps
3
Incline Curl (Dumbbell)
4 Sets
8 Reps
4
Preacher Curl (Dumbbell)
4 Sets
8 Reps
5
Tricep Pushdown (Cable)
4 Sets
8 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
7
Katana Extension
4 Sets
8 Reps
8
Wrist Curls
4 Sets
12 Reps
9
Reverse Wrist Curl (Dumbbell)
4 Sets
12 Reps
10
Single Arm Pushdown
4 Sets
12 Reps
11
Back Extension
1 Set
24 Reps
12
Plank
1 Set
Day 3
1
Pull-Up (Band)
4 Sets
8 Reps
2
Dip (Bodyweight)
4 Sets
8 Reps
3
Bench Press (Barbell)
4 Sets
8 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Incline Chest Press (Machine)
4 Sets
8 Reps
6
Bench Press (Dumbbell)
4 Sets
8 Reps
7
Pec Deck (Machine)
4 Sets
8 Reps
8
Back Extension
1 Set
24 Reps
9
Plank
1 Set
Day 4
1
Wide Grip Pull-Up
4 Sets
8 Reps
2
Wide Grip Lat Pulldown
4 Sets
12 Reps
3
Pendlay Row
4 Sets
8 Reps
4
Meadow Row
4 Sets
8 Reps
5
Chest Supported Row (Machine)
4 Sets
8 Reps
6
Seated Row (Cable)
4 Sets
8 Reps
7
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
8
Rack Pull (Barbell)
4 Sets
8 Reps
9
Russian Twist
1 Set
24 Reps
10
Plank
1 Set
Day 5
1
Squat (Smith Machine)
4 Sets
8 Reps
2
Hack Squat
4 Sets
8 Reps
3
Leg Press (45 Degrees)
4 Sets
8 Reps
4
Leg Extension
4 Sets
8 Reps
5
Standing Calf Raise
4 Sets
8 Reps
6
Seated Calf Raise
4 Sets
8 Reps
7
Neck Curl
2 Sets
24 Reps
8
Neck Extension
2 Sets
24 Reps
9
Neck Curl
4 Sets
24 Reps
10
Neck Curl
2 Sets
24 Reps
11
Deadlift (Barbell)
1 Set
12 Reps
12
Plank
1 Set
Day 6
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
2
Overhead Press (Machine)
4 Sets
8 Reps
3
One Arm Lateral Raise (Cable)
4 Sets
8 Reps
4
Reverse Pec Deck
4 Sets
8 Reps
5
Cable Crossover
4 Sets
8 Reps
6
Front Raise
4 Sets
8 Reps
7
Lying Side Lateral Raise
4 Sets
8 Reps
8
Back Extension
1 Set
24 Reps
9
Plank
1 Set
Day 2
1
Hamstring Curl
4 Sets
8 Reps
2
Sumo Deadlift (Barbell)
4 Sets
8 Reps
3
Box Squat (Barbell)
4 Sets
8 Reps
4
Hip Thrust (Barbell)
4 Sets
8 Reps
5
Calf Raise (Leg Press)
4 Sets
8 Reps
6
Stiff Leg Deadlift (Dumbbell)
4 Sets
8 Reps
7
Back Extension
1 Set
24 Reps
8
Plank
1 Set
9
Neck Curl
8 Sets
24 Reps
10
Neck Extension
2 Sets
24 Reps