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MASS KNUCKLES MUSCLES V2

by Knuckles (MR Muscle)

Program Description

The purpose of this program is to make new-comers to the gym feel as welcome and confident as they possibly can be, it is also to make you build as much muscle as possible while also looking lean and fit. ===================================== Make sure to do progressive overload every week. “BUT KNUCKLES! WHAT IS PROGRESSIVE OVERLOAD” Progressive overload is when you up the weight by 2.5kg or more every week if you can do more then 12 reps on the set exercise, thank me later😉 ===================================== Main muscle groups targeted • UPPER BACK • CHEST • TRICEPS • BICEPS =====================================

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 17, 2025 04:14
  • Last Edited
    Jun 17, 2025 05:41
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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
Pec Deck (Machine)
2
8-10 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
6
Skull Crusher (Barbell)
2
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
6
Skull Crusher (Barbell)
2
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
6
Skull Crusher (Barbell)
2
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
6
Skull Crusher (Barbell)
2
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
6
Skull Crusher (Barbell)
2
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
6
Skull Crusher (Barbell)
2
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
6
Skull Crusher (Barbell)
2
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
6
Skull Crusher (Barbell)
2
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
6
Skull Crusher (Barbell)
2
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
6
Skull Crusher (Barbell)
2
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
6
Skull Crusher (Barbell)
2
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Bench Press (Dumbbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4
Dip (Weighted)
2
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
-
6
Skull Crusher (Barbell)
2
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
-
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Reverse Pec Deck
2
8-10 reps
-
5
Preacher Curl (Dumbbell)
2
8-10 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
3
8-10 reps
-
8
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Calf Raise (Machine)
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Calf Raise (Machine)
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Calf Raise (Machine)
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Calf Raise (Machine)
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Calf Raise (Machine)
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Calf Raise (Machine)
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Calf Raise (Machine)
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Calf Raise (Machine)
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Calf Raise (Machine)
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Calf Raise (Machine)
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Calf Raise (Machine)
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Calf Raise (Machine)
2
10-12 reps
-
6
Abs Crunch (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Wrist Curls
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Wrist Curls
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Wrist Curls
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Wrist Curls
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Wrist Curls
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Wrist Curls
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Wrist Curls
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Wrist Curls
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Wrist Curls
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Wrist Curls
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Wrist Curls
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Wrist Curls
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
2
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
2
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
2
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
2
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
2
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
2
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
2
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
2
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
2
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
2
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
2
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Leg Press
2
6-8 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
3
8-10 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
8-10 Reps
-
2
Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
4
Dip (Weighted)
2 Sets
10-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
6
Skull Crusher (Barbell)
2 Sets
8-10 Reps
-
7
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
-
2
Bent Over Row (Barbell)
2 Sets
8-10 Reps
-
3
Seated Row (Cable)
2 Sets
6-8 Reps
-
4
Reverse Pec Deck
2 Sets
8-10 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
8-10 Reps
-
6
Reverse Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Dip (Weighted)
3 Sets
8-10 Reps
-
3
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
-
4
Wrist Curls
3 Sets
8-10 Reps
-
5
Lat Pulldown
3 Sets
8-10 Reps
-
6
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
8-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
8-10 Reps
-
4
Lying Leg Curl
2 Sets
8-10 Reps
-
5
Calf Raise (Machine)
2 Sets
10-12 Reps
-
6
Abs Crunch (Weighted)
3 Sets
AMRAP
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
Leg Press
2 Sets
6-8 Reps
-
3
Lying Leg Curl
2 Sets
8-10 Reps
-
4
Hip Adductor (Machine)
3 Sets
8-10 Reps
-
5
Calf Raise (Machine)
3 Sets
10-12 Reps
-