Program Description
0 - 1 reps in reserve in all sets (RIR)and every exercise must follow dynamic double progression IMPORTANT: all the exercises can be switched out to your preferred exercise, for example if you dont have a abs machine, just do any other available alternative Also Neck curl is actually lateral neck flexion. Resting period should be from 3 - 6 minutes! Also if youre genuinely tired/fatigued, dont be afraid of deleting an entire exercise you just don’t want to train, sometimes after finishing all leg exercises, i dont want to do abs or adductors so i delete it from my day which is fine!, listen to your body and go as hard as you can. And sometimes i even add MORE sets because i feel like i want to do more since i love lifting, and thats the most important part, adjust till it makes you LOVE lifting, enjoy the hard process, the callous hands, the sweat, the pump.. enjoy it all, you got this.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedSep 27, 2025 05:38
- Last EditedSep 27, 2025 05:40
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.2%
Neck
9.9%
Front Delts
8.8%
Abs
8%
Chest
7.7%
Triceps
7.7%
Biceps
7.7%
Middle Delts
7.1%
Lats
6.8%
Forearms
5.1%
Full-Body
4.3%
Quadriceps
4%
Rear Delts
4%
Hamstrings
2.8%
Adductors
2%
Glutes
2%
Calves
1.4%
Lower Back
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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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
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Assisted)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Upright Row (Barbell)
2
-
7
Lu Raise
2
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
10
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Assisted)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Upright Row (Barbell)
2
-
7
Lu Raise
2
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
10
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Assisted)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Upright Row (Barbell)
2
-
7
Lu Raise
2
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
10
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Assisted)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Upright Row (Barbell)
2
-
7
Lu Raise
2
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
10
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Assisted)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Upright Row (Barbell)
2
-
7
Lu Raise
2
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
10
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Assisted)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Upright Row (Barbell)
2
-
7
Lu Raise
2
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
10
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Assisted)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Upright Row (Barbell)
2
-
7
Lu Raise
2
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
10
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Assisted)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Upright Row (Barbell)
2
-
7
Lu Raise
2
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
10
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Assisted)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Upright Row (Barbell)
2
-
7
Lu Raise
2
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
10
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Assisted)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Upright Row (Barbell)
2
-
7
Lu Raise
2
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
10
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Assisted)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Upright Row (Barbell)
2
-
7
Lu Raise
2
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
10
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
2
-
3
Dip (Assisted)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Seated Overhead Press (Dumbbell)
2
-
6
Upright Row (Barbell)
2
-
7
Lu Raise
2
-
8
Neck Extension
2
-
9
Neck Flexion
2
-
10
Neck Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Forearm Supenation & Rises
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Reverse Bicep Curl (EZ Bar)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Forearm Supenation & Rises
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
McGill Big 3
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Rear Delt Fly (Machine)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3A
Chest Supported Row (Dumbbell)
2
-
3B
Kelso Shrug
2
-
4
Lat Pulldown (Neutral Grip)
2
-
5
Standing Pullover (Cable)
2
-
6
Bicep Curl (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)2 Sets
-
2
Seated Hamstring Curl2 Sets
-
3
Leg Extension2 Sets
-
4
Hip Adductor (Machine)2 Sets
-
5
Calf Raise (Machine)2 Sets
-
6
Abs Crunch (Machine)2 Sets
-
7
McGill Big 36 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)2 Sets
-
2
Dip (Assisted)2 Sets
-
3
Tricep Rope Push Down (Cable)2 Sets
-
4
Chest Fly (Cable)2 Sets
-
5
Rear Delt Fly (Machine)2 Sets
-
6
Lateral Raise (Dumbbell)2 Sets
-
7
Neck Extension2 Sets
-
8
Neck Flexion2 Sets
-
9
Neck Curl4 Sets
-
Day 2
1
Bicep Curl (Machine)2 Sets
-
2A
Chest Supported Row (Dumbbell)2 Sets
-
2B
Kelso Shrug2 Sets
-
3
Bayesian Curl2 Sets
-
4
Reverse Bicep Curl (EZ Bar)2 Sets
-
5
Wrist Curls2 Sets
-
6
Standing Pullover (Cable)2 Sets
-
7
Forearm Supenation & Rises4 Sets
-
Day 1
1
Overhead Press (Barbell)2 Sets
-
2
Incline Bench Press (Dumbbell)2 Sets
-
3
Dip (Assisted)2 Sets
-
4
Rear Delt Fly (Machine)2 Sets
-
5
Seated Overhead Press (Dumbbell)2 Sets
-
6
Upright Row (Barbell)2 Sets
-
7
Lu Raise2 Sets
-
8
Neck Extension2 Sets
-
9
Neck Flexion2 Sets
-
10
Neck Curl2 Sets
-
Day 5
1
Deadlift (Barbell)2 Sets
-
2
Wide Grip Lat Pulldown2 Sets
-
3A
Chest Supported Row (Dumbbell)2 Sets
-
3B
Kelso Shrug2 Sets
-
4
Lat Pulldown (Neutral Grip)2 Sets
-
5
Standing Pullover (Cable)2 Sets
-
6
Bicep Curl (Machine)2 Sets
-
7
Abs Crunch (Machine)2 Sets
-