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BoostcampPNG

Full Body Strength Building Program

by Mubashar Ali
4 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
    Jun 18, 2025 09:25

Summary

Transform your physique with this comprehensive 12-week Full Body Strength Building Program, designed for six days of intense training each week. This program targets all major muscle groups, combining compound and isolation exercises to maximize strength gains and muscle growth. With a focus on progressive overload, you'll build a solid foundation while enhancing your overall fitness. Equip yourself with the tools for success and get ready to crush your strength goals!
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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
Chin-Up (Assisted)
3
8 reps
-
2
Bicep Curl (Barbell)
3
8 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Katana Extension
3
8 reps
-
8
Wrist Curls
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
10
Single Arm Pushdown
3
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 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
-
Day 1
1
Chin-Up (Assisted)
3 Sets
8 Reps
-
2
Bicep Curl (Barbell)
3 Sets
8 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
7
Katana Extension
3 Sets
8 Reps
-
8
Wrist Curls
3 Sets
12 Reps
-
9
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
-
10
Single Arm Pushdown
3 Sets
12 Reps
-
11
Back Extension
1 Set
24 Reps
-
12
Plank
1 Set
-