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Broly "The Legendary Super Saiyan" Powerbuilding

by Leroy V.

Program Description

Get jacked stacked and peeled like a 1990s Saiyan.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 17, 2026 09:39
  • Last Edited
    Feb 18, 2026 08:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Front Delts
12%
Upper Back
11.4%
Biceps
8.2%
Lats
7.2%
Chest
7.2%
Middle Delts
6.8%
Hamstrings
6.5%
Quadriceps
6.4%
Glutes
6.3%
Abs
5%
Forearms
3.8%
Rear Delts
2.1%
Lower Back
2.1%
Adductors
1.1%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
-
-
55%
60%
65%
70%
2
Wide Incline bench
1
20 reps
40%
3
Incline press close grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
55%
60%
65%
70%
4
Incline Chest Fly (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
5
Dip (Weighted)
4
15 reps
-
6
Skull Crusher (Dumbbell)
8
15 reps
-
7
Tricep Rope Push Down (Cable)
6
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
-
-
60%
65%
70%
75%
2
Wide Incline bench
1
20 reps
42.5%
3
Incline press close grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
65%
70%
75%
4
Incline Chest Fly (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
5
Dip (Weighted)
4
15 reps
-
6
Skull Crusher (Dumbbell)
8
15 reps
-
7
Tricep Rope Push Down (Cable)
6
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
-
-
65%
70%
75%
80%
2
Wide Incline bench
1
20 reps
45%
3
Incline press close grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
4
Incline Chest Fly (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
5
Dip (Weighted)
4
15 reps
-
6
Skull Crusher (Dumbbell)
8
15 reps
-
7
Tricep Rope Push Down (Cable)
6
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
-
-
70%
75%
80%
85%
2
Wide Incline bench
1
20 reps
50%
3
Incline press close grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
70%
75%
80%
85%
4
Incline Chest Fly (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
5
Dip (Weighted)
4
15 reps
-
6
Skull Crusher (Dumbbell)
8
15 reps
-
7
Tricep Rope Push Down (Cable)
6
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
-
-
55%
60%
65%
70%
2
Wide Incline bench
1
20 reps
40%
3
Incline press close grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
55%
60%
65%
70%
4
Incline Chest Fly (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
5
Dip (Weighted)
4
15 reps
-
6
Skull Crusher (Dumbbell)
8
15 reps
-
7
Tricep Rope Push Down (Cable)
6
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
-
-
60%
65%
70%
75%
2
Wide Incline bench
1
20 reps
42.5%
3
Incline press close grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
65%
70%
75%
4
Incline Chest Fly (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
5
Dip (Weighted)
4
15 reps
-
6
Skull Crusher (Dumbbell)
8
15 reps
-
7
Tricep Rope Push Down (Cable)
6
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
-
-
65%
70%
75%
80%
2
Wide Incline bench
1
20 reps
45%
3
Incline press close grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
4
Incline Chest Fly (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
5
Dip (Weighted)
4
15 reps
-
6
Skull Crusher (Dumbbell)
8
15 reps
-
7
Tricep Rope Push Down (Cable)
6
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
-
-
70%
75%
80%
85%
2
Wide Incline bench
1
20 reps
50%
3
Incline press close grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
70%
75%
80%
85%
4
Incline Chest Fly (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
5
Dip (Weighted)
4
15 reps
-
6
Skull Crusher (Dumbbell)
8
15 reps
-
7
Tricep Rope Push Down (Cable)
6
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
-
-
55%
60%
65%
70%
2
Wide Incline bench
1
20 reps
40%
3
Incline press close grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
55%
60%
65%
70%
4
Incline Chest Fly (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
5
Dip (Weighted)
4
15 reps
-
6
Skull Crusher (Dumbbell)
8
15 reps
-
7
Tricep Rope Push Down (Cable)
6
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
-
-
60%
65%
70%
75%
2
Wide Incline bench
1
20 reps
42.5%
3
Incline press close grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
65%
70%
75%
4
Incline Chest Fly (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
5
Dip (Weighted)
4
15 reps
-
6
Skull Crusher (Dumbbell)
8
15 reps
-
7
Tricep Rope Push Down (Cable)
6
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
-
-
65%
70%
75%
80%
2
Wide Incline bench
1
20 reps
45%
3
Incline press close grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
4
Incline Chest Fly (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
5
Dip (Weighted)
4
15 reps
-
6
Skull Crusher (Dumbbell)
8
15 reps
-
7
Tricep Rope Push Down (Cable)
6
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
5 reps
-
-
70%
75%
80%
85%
2
Wide Incline bench
1
20 reps
50%
3
Incline press close grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
70%
75%
80%
85%
4
Incline Chest Fly (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
5
Dip (Weighted)
4
15 reps
-
6
Skull Crusher (Dumbbell)
8
15 reps
-
7
Tricep Rope Push Down (Cable)
6
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
50%
55%
60%
65%
70%
2
Chest Supported Row (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pull-Up (Assisted)
1
50 reps
-
4
Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
-
-
-
-
-
7
Incline Curl (Dumbbell)
4
15 reps
-
8
Pinwheel Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
55%
60%
65%
70%
75%
2
Chest Supported Row (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pull-Up (Assisted)
1
50 reps
-
4
Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
-
-
-
-
-
7
Bicep Curl (Cable)
4
15 reps
-
8
Pinwheel Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
60%
65%
70%
75%
80%
2
Chest Supported Row (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pull-Up (Assisted)
1
50 reps
-
4
Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
-
-
-
-
-
7
Bicep Curl (Cable)
4
15 reps
-
8
Pinwheel Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
85%
2
Chest Supported Row (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pull-Up (Assisted)
1
50 reps
-
4
Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
-
-
-
-
-
7
Bicep Curl (Cable)
4
15 reps
-
8
Pinwheel Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
50%
55%
60%
65%
70%
2
Chest Supported Row (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pull-Up (Assisted)
1
50 reps
-
4
Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
-
-
-
-
-
7
Incline Curl (Dumbbell)
4
15 reps
-
8
Pinwheel Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
55%
60%
65%
70%
75%
2
Chest Supported Row (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pull-Up (Assisted)
1
50 reps
-
4
Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
-
-
-
-
-
7
Bicep Curl (Cable)
4
15 reps
-
8
Pinwheel Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
60%
65%
70%
75%
80%
2
Chest Supported Row (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pull-Up (Assisted)
1
50 reps
-
4
Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
-
-
-
-
-
7
Bicep Curl (Cable)
4
15 reps
-
8
Pinwheel Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
85%
2
Chest Supported Row (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pull-Up (Assisted)
1
50 reps
-
4
Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
-
-
-
-
-
7
Bicep Curl (Cable)
4
15 reps
-
8
Pinwheel Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
50%
55%
60%
65%
70%
2
Chest Supported Row (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pull-Up (Assisted)
1
50 reps
-
4
Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
-
-
-
-
-
7
Incline Curl (Dumbbell)
4
15 reps
-
8
Pinwheel Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
9
Decline Sit Up (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
55%
60%
65%
70%
75%
2
Chest Supported Row (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pull-Up (Assisted)
1
50 reps
-
4
Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
-
-
-
-
-
7
Bicep Curl (Cable)
4
15 reps
-
8
Pinwheel Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
60%
65%
70%
75%
80%
2
Chest Supported Row (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pull-Up (Assisted)
1
50 reps
-
4
Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
-
-
-
-
-
7
Bicep Curl (Cable)
4
15 reps
-
8
Pinwheel Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
65%
70%
75%
80%
85%
2
Chest Supported Row (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Pull-Up (Assisted)
1
50 reps
-
4
Lat Pulldown
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
-
-
-
-
-
7
Bicep Curl (Cable)
4
15 reps
-
8
Pinwheel Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
50%
55%
60%
65%
70%
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
50%
55%
60%
65%
70%
3
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
55%
60%
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
55%
60%
65%
70%
75%
3
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
60%
65%
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
60%
65%
70%
75%
80%
3
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
65%
70%
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
65%
70%
75%
80%
85%
3
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
50%
55%
60%
65%
70%
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
50%
55%
60%
65%
70%
3
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
55%
60%
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
55%
60%
65%
70%
75%
3
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
60%
65%
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
60%
65%
70%
75%
80%
3
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
65%
70%
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
65%
70%
75%
80%
85%
3
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
50%
55%
60%
65%
70%
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
50%
55%
60%
65%
70%
3
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
55%
60%
65%
70%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
55%
60%
65%
70%
75%
3
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
60%
65%
70%
75%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
60%
65%
70%
75%
80%
3
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
65%
70%
75%
80%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
65%
70%
75%
80%
85%
3
Front Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Shrug (Barbell)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
45%
50%
55%
60%
65%
70%
2
Hack Squat
4
20 reps
-
3
Sissy Squat (Weighted)
3
20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Back Extension
3
12 reps
-
6
Leg Extension
5
25 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
50%
55%
60%
65%
70%
75%
2
Hack Squat
4
20 reps
-
3
Sissy Squat (Weighted)
3
20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Leg Extension
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
55%
60%
65%
70%
75%
80%
2
Hack Squat
4
20 reps
-
3
Sissy Squat (Weighted)
3
20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Leg Extension
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
60%
65%
70%
75%
80%
85%
2
Hack Squat
4
20 reps
-
3
Sissy Squat (Weighted)
3
20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Leg Extension
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
45%
50%
55%
60%
65%
70%
2
Hack Squat
4
20 reps
-
3
Sissy Squat (Weighted)
3
20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Back Extension
3
12 reps
-
6
Leg Extension
5
25 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
50%
55%
60%
65%
70%
75%
2
Hack Squat
4
20 reps
-
3
Sissy Squat (Weighted)
3
20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Leg Extension
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
55%
60%
65%
70%
75%
80%
2
Hack Squat
4
20 reps
-
3
Sissy Squat (Weighted)
3
20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Leg Extension
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
60%
65%
70%
75%
80%
85%
2
Hack Squat
4
20 reps
-
3
Sissy Squat (Weighted)
3
20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Leg Extension
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
45%
50%
55%
60%
65%
70%
2
Hack Squat
4
20 reps
-
3
Sissy Squat (Weighted)
3
20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Back Extension
3
12 reps
-
6
Leg Extension
5
25 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
50%
55%
60%
65%
70%
75%
2
Hack Squat
4
20 reps
-
3
Sissy Squat (Weighted)
3
20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Leg Extension
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
55%
60%
65%
70%
75%
80%
2
Hack Squat
4
20 reps
-
3
Sissy Squat (Weighted)
3
20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Leg Extension
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
3 reps
60%
65%
70%
75%
80%
85%
2
Hack Squat
4
20 reps
-
3
Sissy Squat (Weighted)
3
20 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Glute-Ham Raise
3
12 reps
-
6
Leg Extension
5
25 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
50%
55%
60%
65%
70%
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
3
Pull-Up (Assisted)
1 Set
50 Reps
-
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
-
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
20 Reps
-
-
-
-
-
7
Incline Curl (Dumbbell)
4 Sets
15 Reps
-
8
Pinwheel Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
9
Decline Sit Up (Weighted)
3 Sets
15 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5 Reps
50%
55%
60%
65%
70%
2
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5 Reps
50%
55%
60%
65%
70%
3
Front Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Shrug (Barbell)
5 Sets
15 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
45%
50%
55%
60%
65%
70%
2
Hack Squat
4 Sets
20 Reps
-
3
Sissy Squat (Weighted)
3 Sets
20 Reps
-
4
Stiff Leg Deadlift
3 Sets
12 Reps
-
5
Back Extension
3 Sets
12 Reps
-
6
Leg Extension
5 Sets
25 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
5 Reps
-
-
55%
60%
65%
70%
2
Wide Incline bench
1 Set
20 Reps
40%
3
Incline press close grip
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
55%
60%
65%
70%
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
-
5
Dip (Weighted)
4 Sets
15 Reps
-
6
Skull Crusher (Dumbbell)
8 Sets
15 Reps
-
7
Tricep Rope Push Down (Cable)
6 Sets
20 Reps
-