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Cabo Mass Building

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Program Description

12 week mass building program

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2025 09:47
  • Last Edited
    Jun 18, 2025 11:47

Summary

Embark on a transformative 12-week journey with the Cabo Mass Building program, designed for serious lifters looking to pack on muscle and strength. This 4-day-per-week regimen focuses on compound and isolation movements, targeting all major muscle groups to maximize hypertrophy. Each session is strategically structured to push your limits, ensuring progressive overload and optimal recovery. Get ready to redefine your physique and unleash your full potential in the gym!
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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
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
-
2
Leg Curl
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Chest Fly (Machine)
3 Sets
10-12 Reps
-
4
Dip (Bodyweight)
3 Sets
AMRAP
-
5
JM Press (Smith Machine)
3 Sets
8-12 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
-
Day 4
1
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
3
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
8
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 1
1
Pull-Up (Assisted)
4 Sets
8-12 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
4
Seated Row (Cable)
3 Sets
10-12 Reps
-
5
Hammer Curl
3 Sets
12-15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-