Program Description
Upper days have: 1 strength/1 skill exercises (strength builds on skill on the alternative lower day) 2 constant compounds (dips and wide grip pull ups as a superset 2 target hypertrophy as a superset Lower days have 1 strength/1 skill exercises (strength builds on skill on the alternative lower day) Hip Thrust Supserset of leg extension and leg curls Calves. lol.
Program Overview
- LevelNovice, Intermediate, Beginner, Advanced
- GoalPowerbuilding, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedOct 07, 2024 11:56
- Last EditedDec 21, 2024 04:57
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Triceps
9.7%
Chest
9.4%
Quadriceps
9.4%
Glutes
9%
Hamstrings
8.6%
Front Delts
7.9%
Lats
6.5%
Abs
6.5%
Middle Delts
5.4%
Calves
5.4%
Biceps
4.3%
Rear Delts
3.2%
Lower Back
2.2%
Adductors
0.7%
Forearms
0.4%
START THE PROGRAM
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
4-8 Reps
-
2
Single Arm Shoulder Press3 Sets
4-8 Reps
-
3A
Wide Grip Pull-Up3 Sets
5-10 Reps
-
3B
Dip (Weighted)3 Sets
5-10 Reps
-
4A
Chest Fly (Cable)3 Sets
8-12 Reps
-
4B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
5
Face Pull3 Sets
5-10 Reps
-
Day 2
1
Squat (Barbell)3 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
4-8 Reps
-
3
Hip Thrust (Barbell)3 Sets
4-8 Reps
-
4A
Leg Extension3 Sets
8-12 Reps
-
4B
Seated Hamstring Curl3 Sets
8-12 Reps
-
5
Seated Calf Raise3 Sets
8-12 Reps
-
Day 4
1
Clean Deadlift3 Sets
4-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
4-8 Reps
-
3
Hip Thrust (Barbell)3 Sets
4-8 Reps
-
4A
Leg Extension3 Sets
8-12 Reps
-
4B
Seated Hamstring Curl3 Sets
8-12 Reps
-
5
Seated Calf Raise3 Sets
8-12 Reps
-
Day 3
1
Overhead Press (Barbell)3 Sets
4-8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
4-8 Reps
-
3A
Wide Grip Pull-Up3 Sets
5-10 Reps
-
3B
Dip (Weighted)3 Sets
5-10 Reps
-
4A
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
4B
Lateral Raise (Cable)3 Sets
8-12 Reps
-
5
Hanging Leg Raise3 Sets
5-10 Reps
-
Day 5
1
Hanging Leg Raise3 Sets
8-12 Reps
-
2
Face Pull3 Sets
8-12 Reps
-
3
French Press3 Sets
8-12 Reps
-
4
Seated Wide-Grip Row (Cable)3 Sets
8-12 Reps
-
5
Seated Calf Raise3 Sets
8-12 Reps
-
6
Cable Crossover3 Sets
8-12 Reps
-