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BoostcampPNG

I like trains

by Tm B.

Program Description

If you have weekend gym access and standard strength training home gym equipment, then test out my first program with me. I just finished a beginner full body program, great results but didn't like doing so many full body workouts a week. Here I am. I'm skinny, looking to change that. Looking to change something? Try this and tell me how to change it for the better. For all. Begin this with me. I weigh 158lbs dry at 6'3" (up from 148lbs before the full body program I'm coming off) as of Sept 5 2025. Will update weight and thoughts at the beginning and end of this program's 10 schedule, which I start on Oct 10 2025

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 29, 2025 06:45
  • Last Edited
    Sep 15, 2025 02:08
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10%
Calves
9.7%
Glutes
8.3%
Biceps
7.6%
Quadriceps
6.7%
Front Delts
6.7%
Triceps
6.1%
Hamstrings
6%
Chest
5.8%
Forearms
5.6%
Middle Delts
5.2%
Lats
5.2%
Other
3.9%
Abs
3.9%
Lower Back
3.2%
Rear Delts
2.6%
Adductors
2.1%
Abductors
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Hip Thrust (Barbell)
2
10 reps
-
6
Tibialis Raise (Back To Wall)
3
25 reps
-
7
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Hip Thrust (Barbell)
2
10 reps
-
6
Tibialis Raise (Back To Wall)
3
25 reps
-
7
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Hip Thrust (Barbell)
2
10 reps
-
6
Tibialis Raise (Back To Wall)
3
25 reps
-
7
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Hip Thrust (Barbell)
2
10 reps
-
6
Tibialis Raise (Back To Wall)
3
25 reps
-
7
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Hip Thrust (Barbell)
2
10 reps
-
6
Tibialis Raise (Back To Wall)
3
25 reps
-
7
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Hip Thrust (Barbell)
2
10 reps
-
6
Tibialis Raise (Back To Wall)
3
25 reps
-
7
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Hip Thrust (Barbell)
2
10 reps
-
6
Tibialis Raise (Back To Wall)
3
25 reps
-
7
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Hip Thrust (Barbell)
2
10 reps
-
6
Tibialis Raise (Back To Wall)
3
25 reps
-
7
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Hip Thrust (Barbell)
2
10 reps
-
6
Tibialis Raise (Back To Wall)
3
25 reps
-
7
Standing Calf Raise
3
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Lunge (Dumbbell)
2
10 reps
-
5
Hip Thrust (Barbell)
2
10 reps
-
6
Tibialis Raise (Back To Wall)
3
25 reps
-
7
Standing Calf Raise
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
2
15 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Shrug (Barbell)
2
10 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Dumbbell Row
2
15 reps
-
7
Inverted Row
3
10 reps
-
8
Suitcase Carry
2
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
2
15 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Shrug (Barbell)
2
10 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Dumbbell Row
2
15 reps
-
7
Inverted Row
3
10 reps
-
8
Suitcase Carry
2
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
2
15 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Shrug (Barbell)
2
10 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Dumbbell Row
2
15 reps
-
7
Inverted Row
3
10 reps
-
8
Suitcase Carry
2
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
2
15 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Shrug (Barbell)
2
10 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Dumbbell Row
2
15 reps
-
7
Inverted Row
3
10 reps
-
8
Suitcase Carry
2
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
2
15 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Shrug (Barbell)
2
10 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Dumbbell Row
2
15 reps
-
7
Inverted Row
3
10 reps
-
8
Suitcase Carry
2
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
2
15 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Shrug (Barbell)
2
10 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Dumbbell Row
2
15 reps
-
7
Inverted Row
3
10 reps
-
8
Suitcase Carry
2
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
2
15 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Shrug (Barbell)
2
10 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Dumbbell Row
2
15 reps
-
7
Inverted Row
3
10 reps
-
8
Suitcase Carry
2
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
2
15 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Shrug (Barbell)
2
10 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Dumbbell Row
2
15 reps
-
7
Inverted Row
3
10 reps
-
8
Suitcase Carry
2
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
2
15 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Shrug (Barbell)
2
10 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Dumbbell Row
2
15 reps
-
7
Inverted Row
3
10 reps
-
8
Suitcase Carry
2
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
2
15 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Shrug (Barbell)
2
10 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
6
Dumbbell Row
2
15 reps
-
7
Inverted Row
3
10 reps
-
8
Suitcase Carry
2
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Pinwheel Curl
2
10 reps
-
3
Incline Curl (Dumbbell)
2
10 reps
-
4
Incline Tricep Extension (Dumbbell)
2
10 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Wrist Curls
2
8 reps
-
7
Rolling Tricep Extension (Dumbbell)
2
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
8 reps
-
9
Tibialis Raise (Back To Wall)
3
25 reps
-
10
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Pinwheel Curl
2
10 reps
-
3
Incline Curl (Dumbbell)
2
10 reps
-
4
Incline Tricep Extension (Dumbbell)
2
10 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Wrist Curls
2
8 reps
-
7
Rolling Tricep Extension (Dumbbell)
2
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
8 reps
-
9
Tibialis Raise (Back To Wall)
3
25 reps
-
10
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Pinwheel Curl
2
10 reps
-
3
Incline Curl (Dumbbell)
2
10 reps
-
4
Incline Tricep Extension (Dumbbell)
2
10 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Wrist Curls
2
8 reps
-
7
Rolling Tricep Extension (Dumbbell)
2
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
8 reps
-
9
Tibialis Raise (Back To Wall)
3
25 reps
-
10
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Pinwheel Curl
2
10 reps
-
3
Incline Curl (Dumbbell)
2
10 reps
-
4
Incline Tricep Extension (Dumbbell)
2
10 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Wrist Curls
2
8 reps
-
7
Rolling Tricep Extension (Dumbbell)
2
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
8 reps
-
9
Tibialis Raise (Back To Wall)
3
25 reps
-
10
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Pinwheel Curl
2
10 reps
-
3
Incline Curl (Dumbbell)
2
10 reps
-
4
Incline Tricep Extension (Dumbbell)
2
10 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Wrist Curls
2
8 reps
-
7
Rolling Tricep Extension (Dumbbell)
2
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
8 reps
-
9
Tibialis Raise (Back To Wall)
3
25 reps
-
10
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Pinwheel Curl
2
10 reps
-
3
Incline Curl (Dumbbell)
2
10 reps
-
4
Incline Tricep Extension (Dumbbell)
2
10 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Wrist Curls
2
8 reps
-
7
Rolling Tricep Extension (Dumbbell)
2
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
8 reps
-
9
Tibialis Raise (Back To Wall)
3
25 reps
-
10
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Pinwheel Curl
2
10 reps
-
3
Incline Curl (Dumbbell)
2
10 reps
-
4
Incline Tricep Extension (Dumbbell)
2
10 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Wrist Curls
2
8 reps
-
7
Rolling Tricep Extension (Dumbbell)
2
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
8 reps
-
9
Tibialis Raise (Back To Wall)
3
25 reps
-
10
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Pinwheel Curl
2
10 reps
-
3
Incline Curl (Dumbbell)
2
10 reps
-
4
Incline Tricep Extension (Dumbbell)
2
10 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Wrist Curls
2
8 reps
-
7
Rolling Tricep Extension (Dumbbell)
2
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
8 reps
-
9
Tibialis Raise (Back To Wall)
3
25 reps
-
10
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Pinwheel Curl
2
10 reps
-
3
Incline Curl (Dumbbell)
2
10 reps
-
4
Incline Tricep Extension (Dumbbell)
2
10 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Wrist Curls
2
8 reps
-
7
Rolling Tricep Extension (Dumbbell)
2
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
8 reps
-
9
Tibialis Raise (Back To Wall)
3
25 reps
-
10
Standing Calf Raise
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Pinwheel Curl
2
10 reps
-
3
Incline Curl (Dumbbell)
2
10 reps
-
4
Incline Tricep Extension (Dumbbell)
2
10 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Wrist Curls
2
8 reps
-
7
Rolling Tricep Extension (Dumbbell)
2
12 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
8 reps
-
9
Tibialis Raise (Back To Wall)
3
25 reps
-
10
Standing Calf Raise
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
-
2
Back Extension (Weighted)
3
10 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Hip Adductor (Machine)
2
12 reps
-
7
Seated Calf Raise
3
20 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
7
Reverse Pec Deck
2
12 reps
-
8
Face Pull
2
15 reps
-
9
Cable Crunch
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
7
Reverse Pec Deck
2
12 reps
-
8
Face Pull
2
15 reps
-
9
Cable Crunch
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
7
Reverse Pec Deck
2
12 reps
-
8
Face Pull
2
15 reps
-
9
Cable Crunch
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
7
Reverse Pec Deck
2
12 reps
-
8
Face Pull
2
15 reps
-
9
Cable Crunch
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
7
Reverse Pec Deck
2
12 reps
-
8
Face Pull
2
15 reps
-
9
Cable Crunch
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
7
Reverse Pec Deck
2
12 reps
-
8
Face Pull
2
15 reps
-
9
Cable Crunch
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
7
Reverse Pec Deck
2
12 reps
-
8
Face Pull
2
15 reps
-
9
Cable Crunch
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
7
Reverse Pec Deck
2
12 reps
-
8
Face Pull
2
15 reps
-
9
Cable Crunch
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
7
Reverse Pec Deck
2
12 reps
-
8
Face Pull
2
15 reps
-
9
Cable Crunch
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
-
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Upright Row (Barbell)
2
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
7
Reverse Pec Deck
2
12 reps
-
8
Face Pull
2
15 reps
-
9
Cable Crunch
2
25 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
2
Pinwheel Curl
2 Sets
10 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
4
Incline Tricep Extension (Dumbbell)
2 Sets
10 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
8 Reps
-
6
Wrist Curls
2 Sets
8 Reps
-
7
Rolling Tricep Extension (Dumbbell)
2 Sets
12 Reps
-
8
Reverse Wrist Curl (Dumbbell)
2 Sets
8 Reps
-
9
Tibialis Raise (Back To Wall)
3 Sets
25 Reps
-
10
Standing Calf Raise
3 Sets
25 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
2 Sets
15 Reps
-
3
Overhead Press (Barbell)
2 Sets
12 Reps
-
4
Shrug (Barbell)
2 Sets
10 Reps
-
5
Chest Fly (Dumbbell)
2 Sets
12 Reps
-
6
Dumbbell Row
2 Sets
15 Reps
-
7
Inverted Row
3 Sets
10 Reps
-
8
Suitcase Carry
2 Sets
100 Reps
-
Day 4
1
Leg Press (45 Degrees)
2 Sets
12 Reps
-
2
Back Extension (Weighted)
3 Sets
10 Reps
-
3
Leg Extension
2 Sets
12 Reps
-
4
Leg Curl
2 Sets
12 Reps
-
5
Hip Abductor (Machine)
2 Sets
12 Reps
-
6
Hip Adductor (Machine)
2 Sets
12 Reps
-
7
Seated Calf Raise
3 Sets
20 Reps
-
8
Farmer's Walk (Weighted)
2 Sets
AMRAP
-
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
4
Lunge (Dumbbell)
2 Sets
10 Reps
-
5
Hip Thrust (Barbell)
2 Sets
10 Reps
-
6
Tibialis Raise (Back To Wall)
3 Sets
25 Reps
-
7
Standing Calf Raise
3 Sets
25 Reps
-
Day 5
1
Pull-Up (Bodyweight)
2 Sets
15 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
-
3
Upright Row (Barbell)
2 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
6
Pec Deck (Machine)
2 Sets
15 Reps
-
7
Reverse Pec Deck
2 Sets
12 Reps
-
8
Face Pull
2 Sets
15 Reps
-
9
Cable Crunch
2 Sets
25 Reps
-