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BoostcampPNG

ACCORDINO

by Jerry E.
5.0
(1 rating)

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
    Jun 18, 2025 11:35

Summary

Unleash your strength with ACCORDINO, a dynamic 12-week program designed for serious lifters. Committing just four days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, triceps, back, and biceps. Each session combines foundational lifts like the bench press and Romanian deadlifts with accessory movements to maximize muscle growth and endurance. Get ready to push your limits and transform your physique with a structured approach that keeps you motivated and accountable.
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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)
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
-