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BoostcampPNG

ACCORDINO

by Jerry E.

Program Description

Wrestling Specific

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 20, 2024 08:10
  • Last Edited
    Apr 17, 2025 04:04
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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)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Cable Crossover
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Incline Fly Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Dumbbell Bench Pullover
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Cable Crossover
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Incline Fly Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Dumbbell Bench Pullover
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Cable Crossover
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Incline Fly Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Dumbbell Bench Pullover
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Cable Crossover
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Incline Fly Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Dumbbell Bench Pullover
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Cable Crossover
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Incline Fly Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Dumbbell Bench Pullover
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Cable Crossover
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Incline Fly Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Dumbbell Bench Pullover
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Cable Crossover
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Incline Fly Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Dumbbell Bench Pullover
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Cable Crossover
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Incline Fly Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Dumbbell Bench Pullover
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Cable Crossover
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Incline Fly Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Dumbbell Bench Pullover
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Cable Crossover
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Incline Fly Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Dumbbell Bench Pullover
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Cable Crossover
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Incline Fly Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Dumbbell Bench Pullover
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
3
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Cable Crossover
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Incline Fly Press (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Dumbbell Bench Pullover
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Dip (Weighted)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Lat Pulldown
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12 reps
-
2
Lateral Raise (Dumbbell)
1
12 reps
-
3
Rear Delt Fly (Dumbbell)
1
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Arnold Press
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
-
-
-
9
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
10
Dead Hang
3
RPE 10
11
Reverse Wrist Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12 reps
-
2
Lateral Raise (Dumbbell)
1
12 reps
-
3
Rear Delt Fly (Dumbbell)
1
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Arnold Press
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
-
-
-
9
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
10
Dead Hang
3
RPE 10
11
Reverse Wrist Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12 reps
-
2
Lateral Raise (Dumbbell)
1
12 reps
-
3
Rear Delt Fly (Dumbbell)
1
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Arnold Press
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
-
-
-
9
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
10
Dead Hang
3
RPE 10
11
Reverse Wrist Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12 reps
-
2
Lateral Raise (Dumbbell)
1
12 reps
-
3
Rear Delt Fly (Dumbbell)
1
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Arnold Press
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
-
-
-
9
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
10
Dead Hang
3
RPE 10
11
Reverse Wrist Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12 reps
-
2
Lateral Raise (Dumbbell)
1
12 reps
-
3
Rear Delt Fly (Dumbbell)
1
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Arnold Press
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
-
-
-
9
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
10
Dead Hang
3
RPE 10
11
Reverse Wrist Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12 reps
-
2
Lateral Raise (Dumbbell)
1
12 reps
-
3
Rear Delt Fly (Dumbbell)
1
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Arnold Press
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
-
-
-
9
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
10
Dead Hang
3
RPE 10
11
Reverse Wrist Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12 reps
-
2
Lateral Raise (Dumbbell)
1
12 reps
-
3
Rear Delt Fly (Dumbbell)
1
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Arnold Press
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
-
-
-
9
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
10
Dead Hang
3
RPE 10
11
Reverse Wrist Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12 reps
-
2
Lateral Raise (Dumbbell)
1
12 reps
-
3
Rear Delt Fly (Dumbbell)
1
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Arnold Press
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
-
-
-
9
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
10
Dead Hang
3
RPE 10
11
Reverse Wrist Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12 reps
-
2
Lateral Raise (Dumbbell)
1
12 reps
-
3
Rear Delt Fly (Dumbbell)
1
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Arnold Press
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
-
-
-
9
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
10
Dead Hang
3
RPE 10
11
Reverse Wrist Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12 reps
-
2
Lateral Raise (Dumbbell)
1
12 reps
-
3
Rear Delt Fly (Dumbbell)
1
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Arnold Press
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
-
-
-
9
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
10
Dead Hang
3
RPE 10
11
Reverse Wrist Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12 reps
-
2
Lateral Raise (Dumbbell)
1
12 reps
-
3
Rear Delt Fly (Dumbbell)
1
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Arnold Press
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
-
-
-
9
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
10
Dead Hang
3
RPE 10
11
Reverse Wrist Curl (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
12 reps
-
2
Lateral Raise (Dumbbell)
1
12 reps
-
3
Rear Delt Fly (Dumbbell)
1
12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
5
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Arnold Press
1
1
1
15 reps
12 reps
8 reps
-
-
-
7
Front Raise
1
1
1
15 reps
12 reps
8 reps
-
-
-
8
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
-
-
-
9
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
10
Dead Hang
3
RPE 10
11
Reverse Wrist Curl (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Zercher Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Standing Calf Raise
1
-
7
Hamstring Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Zercher Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Standing Calf Raise
1
-
7
Hamstring Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Zercher Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Standing Calf Raise
1
-
7
Hamstring Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Zercher Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Standing Calf Raise
1
-
7
Hamstring Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Zercher Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Standing Calf Raise
1
-
7
Hamstring Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Zercher Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Standing Calf Raise
1
-
7
Hamstring Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Zercher Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Standing Calf Raise
1
-
7
Hamstring Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Zercher Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Standing Calf Raise
1
-
7
Hamstring Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Zercher Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Standing Calf Raise
1
-
7
Hamstring Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Zercher Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Standing Calf Raise
1
-
7
Hamstring Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Zercher Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Standing Calf Raise
1
-
7
Hamstring Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
3
Zercher Squat (Barbell)
1
1
1
15 reps
12 reps
8 reps
-
-
-
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
-
-
-
6
Standing Calf Raise
1
-
7
Hamstring Curl
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
4
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
5
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
6
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
7
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
6
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
Day 3
1
Front Raise
1 Set
12 Reps
-
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
-
3
Rear Delt Fly (Dumbbell)
1 Set
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
6
Arnold Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
7
Front Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
8
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
9
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
10
Dead Hang
3 Sets
@10
11
Reverse Wrist Curl (Barbell)
3 Sets
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
3
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
6
Standing Calf Raise
1 Set
-
7
Hamstring Curl
3 Sets
15 Reps
-