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BoostcampPNG

Tailored Lean and Quiet Build

by Frae
1 athletes joined

Program Description

Tailored Suit Body

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Muscle & Sculpting, Athletics, Muscle, Strength, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 23, 2026 09:51
  • Last Edited
    Mar 23, 2026 10:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Front Delts
12.3%
Biceps
11.6%
Upper Back
10.7%
Middle Delts
10%
Lats
7.5%
Chest
7.1%
Rear Delts
6.1%
Hamstrings
4.6%
Quadriceps
3.6%
Glutes
3.6%
Forearms
3.4%
Abs
2.3%
Adductors
0.7%
Cardio
0.7%
Abductors
0.5%
Lower Back
0.5%
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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)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-155 reps
-
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-155 reps
-
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-155 reps
-
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-155 reps
-
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-155 reps
-
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-155 reps
-
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-155 reps
-
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-155 reps
-
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-155 reps
-
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-155 reps
-
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-155 reps
-
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
8-10 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-155 reps
-
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-105 reps
-
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-105 reps
-
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-105 reps
-
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-105 reps
-
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-105 reps
-
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-105 reps
-
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-105 reps
-
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-105 reps
-
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-105 reps
-
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-105 reps
-
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-105 reps
-
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
10-15 reps
-
3
Leg Curl
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-105 reps
-
-
5
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Chest Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Chest Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Chest Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Chest Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Chest Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Chest Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Chest Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Chest Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Chest Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Chest Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Chest Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
12-15 reps
-
3B
Chest Press (Machine)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Bayesian Curl
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
2
8-12 reps
-
6B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Bayesian Curl
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
2
8-12 reps
-
6B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Bayesian Curl
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
2
8-12 reps
-
6B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Bayesian Curl
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
2
8-12 reps
-
6B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Bayesian Curl
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
2
8-12 reps
-
6B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Bayesian Curl
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
2
8-12 reps
-
6B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Bayesian Curl
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
2
8-12 reps
-
6B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Bayesian Curl
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
2
8-12 reps
-
6B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Bayesian Curl
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
2
8-12 reps
-
6B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Bayesian Curl
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
2
8-12 reps
-
6B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Bayesian Curl
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
2
8-12 reps
-
6B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Bayesian Curl
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
2
8-12 reps
-
6B
Preacher Curl (EZ Bar)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Lateral Raise (Cable)
1
-
-
3A
Upright Row (Barbell)
3
10-12 reps
-
3B
Upright Row (Cable)
1
-
3C
Upright Row (Dumbbell)
1
-
3D
Rear Delt Fly (Cable)
1
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Bicep Curl (Cable)
1
-
4C
Bicep Curl (Barbell)
1
-
4D
Bicep Curl (Dumbbell)
1
-
5A
Hammer Curl (Dumbbell)
3
12-15 reps
-
5B
Hammer Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8A
Treadmill
1
10-15 mins
-
8B
Shadow Boxing
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Lateral Raise (Cable)
1
-
-
3A
Upright Row (Barbell)
3
10-12 reps
-
3B
Upright Row (Cable)
1
-
3C
Upright Row (Dumbbell)
1
-
3D
Rear Delt Fly (Cable)
1
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Bicep Curl (Cable)
1
-
4C
Bicep Curl (Barbell)
1
-
4D
Bicep Curl (Dumbbell)
1
-
5A
Hammer Curl (Dumbbell)
3
12-15 reps
-
5B
Hammer Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8A
Treadmill
1
10-15 mins
-
8B
Shadow Boxing
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Lateral Raise (Cable)
1
-
-
3A
Upright Row (Barbell)
3
10-12 reps
-
3B
Upright Row (Cable)
1
-
3C
Upright Row (Dumbbell)
1
-
3D
Rear Delt Fly (Cable)
1
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Bicep Curl (Cable)
1
-
4C
Bicep Curl (Barbell)
1
-
4D
Bicep Curl (Dumbbell)
1
-
5A
Hammer Curl (Dumbbell)
3
12-15 reps
-
5B
Hammer Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8A
Treadmill
1
10-15 mins
-
8B
Shadow Boxing
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Lateral Raise (Cable)
1
-
-
3A
Upright Row (Barbell)
3
10-12 reps
-
3B
Upright Row (Cable)
1
-
3C
Upright Row (Dumbbell)
1
-
3D
Rear Delt Fly (Cable)
1
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Bicep Curl (Cable)
1
-
4C
Bicep Curl (Barbell)
1
-
4D
Bicep Curl (Dumbbell)
1
-
5A
Hammer Curl (Dumbbell)
3
12-15 reps
-
5B
Hammer Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8A
Treadmill
1
10-15 mins
-
8B
Shadow Boxing
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Lateral Raise (Cable)
1
-
-
3A
Upright Row (Barbell)
3
10-12 reps
-
3B
Upright Row (Cable)
1
-
3C
Upright Row (Dumbbell)
1
-
3D
Rear Delt Fly (Cable)
1
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Bicep Curl (Cable)
1
-
4C
Bicep Curl (Barbell)
1
-
4D
Bicep Curl (Dumbbell)
1
-
5A
Hammer Curl (Dumbbell)
3
12-15 reps
-
5B
Hammer Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8A
Treadmill
1
10-15 mins
-
8B
Shadow Boxing
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Lateral Raise (Cable)
1
-
-
3A
Upright Row (Barbell)
3
10-12 reps
-
3B
Upright Row (Cable)
1
-
3C
Upright Row (Dumbbell)
1
-
3D
Rear Delt Fly (Cable)
1
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Bicep Curl (Cable)
1
-
4C
Bicep Curl (Barbell)
1
-
4D
Bicep Curl (Dumbbell)
1
-
5A
Hammer Curl (Dumbbell)
3
12-15 reps
-
5B
Hammer Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8A
Treadmill
1
10-15 mins
-
8B
Shadow Boxing
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Lateral Raise (Cable)
1
-
-
3A
Upright Row (Barbell)
3
10-12 reps
-
3B
Upright Row (Cable)
1
-
3C
Upright Row (Dumbbell)
1
-
3D
Rear Delt Fly (Cable)
1
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Bicep Curl (Cable)
1
-
4C
Bicep Curl (Barbell)
1
-
4D
Bicep Curl (Dumbbell)
1
-
5A
Hammer Curl (Dumbbell)
3
12-15 reps
-
5B
Hammer Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8A
Treadmill
1
10-15 mins
-
8B
Shadow Boxing
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Lateral Raise (Cable)
1
-
-
3A
Upright Row (Barbell)
3
10-12 reps
-
3B
Upright Row (Cable)
1
-
3C
Upright Row (Dumbbell)
1
-
3D
Rear Delt Fly (Cable)
1
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Bicep Curl (Cable)
1
-
4C
Bicep Curl (Barbell)
1
-
4D
Bicep Curl (Dumbbell)
1
-
5A
Hammer Curl (Dumbbell)
3
12-15 reps
-
5B
Hammer Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8A
Treadmill
1
10-15 mins
-
8B
Shadow Boxing
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Lateral Raise (Cable)
1
-
-
3A
Upright Row (Barbell)
3
10-12 reps
-
3B
Upright Row (Cable)
1
-
3C
Upright Row (Dumbbell)
1
-
3D
Rear Delt Fly (Cable)
1
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Bicep Curl (Cable)
1
-
4C
Bicep Curl (Barbell)
1
-
4D
Bicep Curl (Dumbbell)
1
-
5A
Hammer Curl (Dumbbell)
3
12-15 reps
-
5B
Hammer Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8A
Treadmill
1
10-15 mins
-
8B
Shadow Boxing
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Lateral Raise (Cable)
1
-
-
3A
Upright Row (Barbell)
3
10-12 reps
-
3B
Upright Row (Cable)
1
-
3C
Upright Row (Dumbbell)
1
-
3D
Rear Delt Fly (Cable)
1
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Bicep Curl (Cable)
1
-
4C
Bicep Curl (Barbell)
1
-
4D
Bicep Curl (Dumbbell)
1
-
5A
Hammer Curl (Dumbbell)
3
12-15 reps
-
5B
Hammer Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8A
Treadmill
1
10-15 mins
-
8B
Shadow Boxing
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Lateral Raise (Cable)
1
-
-
3A
Upright Row (Barbell)
3
10-12 reps
-
3B
Upright Row (Cable)
1
-
3C
Upright Row (Dumbbell)
1
-
3D
Rear Delt Fly (Cable)
1
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Bicep Curl (Cable)
1
-
4C
Bicep Curl (Barbell)
1
-
4D
Bicep Curl (Dumbbell)
1
-
5A
Hammer Curl (Dumbbell)
3
12-15 reps
-
5B
Hammer Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8A
Treadmill
1
10-15 mins
-
8B
Shadow Boxing
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2A
Lateral Raise (Dumbbell)
4
15-20 reps
-
2B
Lateral Raise (Cable)
1
-
-
3A
Upright Row (Barbell)
3
10-12 reps
-
3B
Upright Row (Cable)
1
-
3C
Upright Row (Dumbbell)
1
-
3D
Rear Delt Fly (Cable)
1
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Bicep Curl (Cable)
1
-
4C
Bicep Curl (Barbell)
1
-
4D
Bicep Curl (Dumbbell)
1
-
5A
Hammer Curl (Dumbbell)
3
12-15 reps
-
5B
Hammer Curl (Cable)
1
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
Overhead Tricep Extension (Cable)
2
12-15 reps
-
8A
Treadmill
1
10-15 mins
-
8B
Shadow Boxing
1
10 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
-
2
Leg Press (45 Degrees)
3 Sets
10-15 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-10 Reps
8-105 Reps
-
-
5
Hanging Leg Raise
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
1 Set
12-15 Reps
12-155 Reps
-
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
3
Straight Arm Pulldown
3 Sets
12-15 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3A
Chest Fly (Cable)
3 Sets
12-15 Reps
-
3B
Chest Press (Machine)
3 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
Day 5
1
T-Bar Row
3 Sets
8-12 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
4
Straight Arm Pulldown
2 Sets
12-15 Reps
-
5
Bayesian Curl
3 Sets
10-12 Reps
-
6A
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
6B
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 6
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
2A
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
2B
Lateral Raise (Cable)
1 Set
-
-
3A
Upright Row (Barbell)
3 Sets
10-12 Reps
-
3B
Upright Row (Cable)
1 Set
-
3C
Upright Row (Dumbbell)
1 Set
-
3D
Rear Delt Fly (Cable)
1 Set
-
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
4B
Bicep Curl (Cable)
1 Set
-
4C
Bicep Curl (Barbell)
1 Set
-
4D
Bicep Curl (Dumbbell)
1 Set
-
5A
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
-
5B
Hammer Curl (Cable)
1 Set
-
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
8A
Treadmill
1 Set
10-15 mins
-
8B
Shadow Boxing
1 Set
10 mins
-