logo
BoostcampPNG

12 week 2 set intense

by
5.0
(1 rating)

Program Description

Build muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 24, 2025 10:56
  • Last Edited
    Jan 13, 2026 02:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Upper Back
10.5%
Front Delts
9.3%
Chest
7.4%
Lats
7.4%
Biceps
7.4%
Quadriceps
7.4%
Hamstrings
6.8%
Middle Delts
6.2%
Glutes
5.9%
Abs
5.3%
Calves
3.7%
Forearms
3.4%
Rear Delts
3.1%
Adductors
2.5%
Lower Back
2.5%
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
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
Bench Press (Barbell)
2
6-10 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Dip (Weighted)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hamstring Curl
3
8-12 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
8-12 reps
-
3
Rear Delt Fly (Cable)
2
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Straight Leg Calf Raise
3
8-12 reps
-
5
Reverse Curl
1
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Straight Leg Calf Raise
3
8-12 reps
-
5
Reverse Curl
1
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Straight Leg Calf Raise
3
8-12 reps
-
5
Reverse Curl
1
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Straight Leg Calf Raise
3
8-12 reps
-
5
Reverse Curl
1
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Straight Leg Calf Raise
3
8-12 reps
-
5
Reverse Curl
1
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Straight Leg Calf Raise
3
8-12 reps
-
5
Reverse Curl
1
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Straight Leg Calf Raise
3
8-12 reps
-
5
Reverse Curl
1
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Straight Leg Calf Raise
3
8-12 reps
-
5
Reverse Curl
1
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Straight Leg Calf Raise
3
8-12 reps
-
5
Reverse Curl
1
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Straight Leg Calf Raise
3
8-12 reps
-
5
Reverse Curl
1
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Straight Leg Calf Raise
3
8-12 reps
-
5
Reverse Curl
1
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Straight Leg Calf Raise
3
8-12 reps
-
5
Reverse Curl
1
12-15 reps
-
6
Wrist Curls
2
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Chest Fly (Cable)
2
8-12 reps
-
3
Barbell Row
2
8-12 reps
-
4
Seated Row (Cable)
2
8-12 reps
-
5
Shrug (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Cable Crunch
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Chest Press (Machine)
2 Sets
8-12 Reps
-
3
Pec Deck (Machine)
2 Sets
8-12 Reps
-
4
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Dip (Weighted)
2 Sets
6-10 Reps
-
Day 2
1
T-Bar Row
2 Sets
8-12 Reps
-
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
-
3
Lat Pulldown
2 Sets
8-12 Reps
-
4
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
-
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
High Bar Squat (Barbell)
2 Sets
8-12 Reps
-
2
Step-Up (Weighted)
2 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Hamstring Curl
3 Sets
8-12 Reps
-
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
-
6
Hanging Leg Raise
2 Sets
8-12 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
3
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
Day 5
1
Hack Squat
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
4
Straight Leg Calf Raise
3 Sets
8-12 Reps
-
5
Reverse Curl
1 Set
12-15 Reps
-
6
Wrist Curls
2 Sets
12-15 Reps
-
Day 6
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
2
Chest Fly (Cable)
2 Sets
8-12 Reps
-
3
Barbell Row
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
8-12 Reps
-
5
Shrug (Dumbbell)
2 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
7
Cable Crunch
2 Sets
8-12 Reps
-