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BoostcampPNG

Mass impact real one

by Virendra nath
2 athletes joined

Program Description

All u need to gain muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 25, 2026 07:05
  • Last Edited
    Feb 14, 2026 04:30
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.6%
Front Delts
11.9%
Triceps
10.4%
Middle Delts
8.8%
Chest
8.6%
Lats
8.5%
Biceps
6.7%
Rear Delts
6.4%
Quadriceps
5.6%
Hamstrings
5%
Glutes
4.4%
Abs
2.8%
Forearms
2.6%
Adductors
1.6%
Cardio
1.2%
Lower Back
0.6%
Abductors
0.3%
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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
Single Arm Row (Cable)
3
15-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Power Shrug
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Seated Dumbbell Curl
2
8-10 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
15-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Power Shrug
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Seated Dumbbell Curl
2
8-10 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
15-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Power Shrug
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Seated Dumbbell Curl
2
8-10 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
15-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Power Shrug
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Seated Dumbbell Curl
2
8-10 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
-
-
-
-
2
Lat Pulldown
3
1
6-8 reps
8-12 reps
-
-
3
Power Shrug
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-12 reps
-
5
Seated Dumbbell Curl
2
8-10 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
-
-
-
-
2
Lat Pulldown
3
1
6-8 reps
8-12 reps
-
-
3
Power Shrug
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-12 reps
-
5
Seated Dumbbell Curl
2
8-10 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
-
-
-
-
2
Lat Pulldown
3
1
6-8 reps
8-12 reps
-
-
3
Power Shrug
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-12 reps
-
5
Seated Dumbbell Curl
2
8-10 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
1
15-20 reps
10-15 reps
8-10 reps
6-8 reps
-
-
-
-
2
Lat Pulldown
3
1
6-8 reps
8-12 reps
-
-
3
Power Shrug
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-12 reps
-
5
Seated Dumbbell Curl
2
8-10 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
6-10 reps
-
2
Lat Pulldown
3
1
4-6 reps
8-12 reps
-
-
3
Power Shrug
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Seated Dumbbell Curl
2
8-10 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
6-10 reps
-
2
Lat Pulldown
3
1
4-6 reps
8-12 reps
-
-
3
Power Shrug
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Seated Dumbbell Curl
2
8-10 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
6-10 reps
-
2
Lat Pulldown
3
1
4-6 reps
8-12 reps
-
-
3
Power Shrug
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Seated Dumbbell Curl
2
8-10 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
6-10 reps
-
2
Lat Pulldown
3
1
4-6 reps
8-12 reps
-
-
3
Power Shrug
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Seated Dumbbell Curl
2
8-10 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
2
10-15 reps
-
3
AD Press
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Dip (Weighted)
2
8-12 reps
-
6
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
2
10-15 reps
-
3
AD Press
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Dip (Weighted)
2
8-12 reps
-
6
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
2
10-15 reps
-
3
AD Press
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Dip (Weighted)
2
8-12 reps
-
6
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
-
2
Cable Crossover
2
10-15 reps
-
3
AD Press
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Dip (Weighted)
2
8-12 reps
-
6
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
-
2
Face Pull
3
10-15 reps
-
3
Cable Crossover
2
10-15 reps
-
4
AD Press
1
2
6-8 reps
8-12 reps
-
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
-
2
Face Pull
3
10-15 reps
-
3
Cable Crossover
2
10-15 reps
-
4
AD Press
1
2
6-8 reps
8-12 reps
-
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
-
2
Face Pull
3
10-15 reps
-
3
Cable Crossover
2
10-15 reps
-
4
AD Press
1
2
6-8 reps
8-12 reps
-
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
-
2
Face Pull
3
10-15 reps
-
3
Cable Crossover
2
10-15 reps
-
4
AD Press
1
2
6-8 reps
8-12 reps
-
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Larsen Press (Barbell)
3
6-8 reps
-
3
Cable Crossover
2
10-15 reps
-
4
AD Press
1
2
4-6 reps
8-12 reps
-
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Larsen Press (Barbell)
3
6-8 reps
-
3
Cable Crossover
2
10-15 reps
-
4
AD Press
1
2
4-6 reps
8-12 reps
-
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Larsen Press (Barbell)
3
6-8 reps
-
3
Cable Crossover
2
10-15 reps
-
4
AD Press
1
2
4-6 reps
8-12 reps
-
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Lu Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Larsen Press (Barbell)
3
6-8 reps
-
3
Cable Crossover
2
10-15 reps
-
4
AD Press
1
2
4-6 reps
8-12 reps
-
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Dip (Weighted)
2
8-12 reps
-
7
Lu Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Cable Crunch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Cable Crunch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Cable Crunch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Cable Crunch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Cable Crunch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Cable Crunch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Cable Crunch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Cable Crunch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Cable Crunch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Cable Crunch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Cable Crunch
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
-
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Cable Crunch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Partial Lateral Raise (Cable)
1
8-15 reps
-
5
Cardio
1
20 mins
-
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Partial Lateral Raise (Cable)
1
8-15 reps
-
5
Cardio
1
20 mins
-
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Partial Lateral Raise (Cable)
1
8-15 reps
-
5
Cardio
1
20 mins
-
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Partial Lateral Raise (Cable)
1
8-15 reps
-
5
Cardio
1
20 mins
-
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Partial Lateral Raise (Cable)
3
8-15 reps
-
5
Cardio
1
20 mins
-
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Partial Lateral Raise (Cable)
3
8-15 reps
-
5
Cardio
1
20 mins
-
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Partial Lateral Raise (Cable)
3
8-15 reps
-
5
Cardio
1
20 mins
-
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Partial Lateral Raise (Cable)
3
8-15 reps
-
5
Cardio
1
20 mins
-
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Partial Lateral Raise (Cable)
3
8-15 reps
-
5
Cardio
1
20 mins
-
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Partial Lateral Raise (Cable)
3
8-15 reps
-
5
Cardio
1
20 mins
-
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Partial Lateral Raise (Cable)
3
8-15 reps
-
5
Cardio
1
20 mins
-
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Hammer Curl (Cable)
3
8-12 reps
-
4
Partial Lateral Raise (Cable)
3
8-15 reps
-
5
Cardio
1
20 mins
-
6
Farmer's Walk (Weighted)
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
6
Lateral Raise (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
6
Lateral Raise (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
6
Lateral Raise (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
6
Lateral Raise (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
6
Lateral Raise (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
6
Lateral Raise (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
6
Lateral Raise (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
6
Lateral Raise (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
6
Lateral Raise (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
6
Lateral Raise (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
6
Lateral Raise (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
-
-
6
Lateral Raise (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Leg Press
3
8-10 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Leg Press
3
8-10 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Leg Press
3
8-10 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Leg Press
3
8-10 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
10-20 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
4
Cable Crunch
1 Set
1 Reps
-
Day 2
1
Larsen Press (Barbell)
3 Sets
6-8 Reps
-
2
Cable Crossover
2 Sets
10-15 Reps
-
3
AD Press
3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
5
Dip (Weighted)
2 Sets
8-12 Reps
-
6
Lu Raise
2 Sets
10-15 Reps
-
Day 4
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
3
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
4
Partial Lateral Raise (Cable)
1 Set
8-15 Reps
-
5
Cardio
1 Set
20 mins
-
6
Farmer's Walk (Weighted)
2 Sets
1 mins
-
Day 5
1
Face Pull
3 Sets
10-15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Pec Deck (Machine)
2 Sets
10-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
-
-
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
Day 6
1
Squat (Smith Machine)
2 Sets
6-10 Reps
-
2
Leg Press
3 Sets
8-10 Reps
-
3
Seated Hamstring Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
10-20 Reps
-
Day 1
1
Single Arm Row (Cable)
3 Sets
15-20 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Power Shrug
3 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
5
Seated Dumbbell Curl
2 Sets
8-10 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
7
Cardio
1 Set
20 mins
-