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AJ's Workout Routine

by AJ

Program Description

My personal workouts of choice anyone can follow.

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 12, 2024 10:33
  • Last Edited
    Jun 10, 2024 12:27
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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
Incline Bench Press (Dumbbell)
4
8-12 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
4
8-12 reps
6
Tricep Pushdown (Cable)
4
8-12 reps
7
Chest Fly (Machine)
4
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Dip (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
4
8-12 reps
6
Tricep Pushdown (Cable)
4
8-12 reps
7
Chest Fly (Machine)
4
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Dip (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
4
8-12 reps
6
Tricep Pushdown (Cable)
4
8-12 reps
7
Chest Fly (Machine)
4
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Dip (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
4
8-12 reps
6
Tricep Pushdown (Cable)
4
8-12 reps
7
Chest Fly (Machine)
4
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Dip (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
4
8-12 reps
6
Tricep Pushdown (Cable)
4
8-12 reps
7
Chest Fly (Machine)
4
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Dip (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
4
8-12 reps
6
Tricep Pushdown (Cable)
4
8-12 reps
7
Chest Fly (Machine)
4
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Dip (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
4
8-12 reps
6
Tricep Pushdown (Cable)
4
8-12 reps
7
Chest Fly (Machine)
4
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Dip (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
4
8-12 reps
6
Tricep Pushdown (Cable)
4
8-12 reps
7
Chest Fly (Machine)
4
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Dip (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
4
8-12 reps
6
Tricep Pushdown (Cable)
4
8-12 reps
7
Chest Fly (Machine)
4
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Dip (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
4
8-12 reps
6
Tricep Pushdown (Cable)
4
8-12 reps
7
Chest Fly (Machine)
4
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Dip (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
4
8-12 reps
6
Tricep Pushdown (Cable)
4
8-12 reps
7
Chest Fly (Machine)
4
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Dip (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
3
Dumbbell Seated Overhead Tricep Extension
4
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
4
8-12 reps
6
Tricep Pushdown (Cable)
4
8-12 reps
7
Chest Fly (Machine)
4
8-12 reps
8
Lateral Raise (Dumbbell)
4
15-20 reps
9
Dip (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Lat Pulldown
4
8-12 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
7
Face Pull
4
15-20 reps
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
9
Pull-Up (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Lat Pulldown
4
8-12 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
7
Face Pull
4
15-20 reps
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
9
Pull-Up (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Lat Pulldown
4
8-12 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
7
Face Pull
4
15-20 reps
8
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
9
Pull-Up (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Lat Pulldown
4
8-12 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
7
Face Pull
4
15-20 reps
8
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
9
Pull-Up (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Lat Pulldown
4
8-12 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
7
Face Pull
4
15-20 reps
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
9
Pull-Up (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Lat Pulldown
4
8-12 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
7
Face Pull
4
15-20 reps
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
9
Pull-Up (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Lat Pulldown
4
8-12 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
7
Face Pull
4
15-20 reps
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
9
Pull-Up (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Lat Pulldown
4
8-12 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
7
Face Pull
4
15-20 reps
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
9
Pull-Up (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Lat Pulldown
4
8-12 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
7
Face Pull
4
15-20 reps
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
9
Pull-Up (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Lat Pulldown
4
8-12 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
7
Face Pull
4
15-20 reps
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
9
Pull-Up (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Lat Pulldown
4
8-12 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
7
Face Pull
4
15-20 reps
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
9
Pull-Up (Bodyweight)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-12 reps
2
Hammer Curl
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Lat Pulldown
4
8-12 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
8-12 reps
7
Face Pull
4
15-20 reps
8
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
9
Pull-Up (Bodyweight)
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
3
Leg Extension
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
6
Standing Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
3
Leg Extension
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
6
Standing Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
3
Leg Extension
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
6
Standing Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
3
Leg Extension
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
6
Standing Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
3
Leg Extension
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
6
Standing Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
3
Leg Extension
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
6
Standing Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
3
Leg Extension
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
6
Standing Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
3
Leg Extension
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
6
Standing Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
3
Leg Extension
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
6
Standing Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
3
Leg Extension
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
6
Standing Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
3
Leg Extension
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
6
Standing Calf Raise
4
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Seated Calf Raise
4
15-20 reps
3
Leg Extension
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
6
Standing Calf Raise
4
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Military Press (Barbell)
4
8-10 reps
3
Lying Tricep Extension (Barbell)
4
8-12 reps
4
Chest Fly (Machine)
4
8-12 reps
5
Shoulder Press (Plate Loaded)
4
8-12 reps
6
Single Arm Pushdown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Military Press (Barbell)
4
8-10 reps
3
Lying Tricep Extension (Barbell)
4
8-12 reps
4
Chest Fly (Machine)
4
8-12 reps
5
Shoulder Press (Plate Loaded)
4
8-12 reps
6
Single Arm Pushdown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Military Press (Barbell)
4
8-10 reps
3
Lying Tricep Extension (Barbell)
4
8-12 reps
4
Chest Fly (Machine)
4
8-12 reps
5
Shoulder Press (Plate Loaded)
4
8-12 reps
6
Single Arm Pushdown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Military Press (Barbell)
4
8-10 reps
3
Lying Tricep Extension (Barbell)
4
8-12 reps
4
Chest Fly (Machine)
4
8-12 reps
5
Shoulder Press (Plate Loaded)
4
8-12 reps
6
Single Arm Pushdown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Military Press (Barbell)
4
8-10 reps
3
Lying Tricep Extension (Barbell)
4
8-12 reps
4
Chest Fly (Machine)
4
8-12 reps
5
Shoulder Press (Plate Loaded)
4
8-12 reps
6
Single Arm Pushdown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Military Press (Barbell)
4
8-10 reps
3
Lying Tricep Extension (Barbell)
4
8-12 reps
4
Chest Fly (Machine)
4
8-12 reps
5
Shoulder Press (Plate Loaded)
4
8-12 reps
6
Single Arm Pushdown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Military Press (Barbell)
4
8-10 reps
3
Lying Tricep Extension (Barbell)
4
8-12 reps
4
Chest Fly (Machine)
4
8-12 reps
5
Shoulder Press (Plate Loaded)
4
8-12 reps
6
Single Arm Pushdown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Military Press (Barbell)
4
8-10 reps
3
Lying Tricep Extension (Barbell)
4
8-12 reps
4
Chest Fly (Machine)
4
8-12 reps
5
Shoulder Press (Plate Loaded)
4
8-12 reps
6
Single Arm Pushdown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Military Press (Barbell)
4
8-10 reps
3
Lying Tricep Extension (Barbell)
4
8-12 reps
4
Chest Fly (Machine)
4
8-12 reps
5
Shoulder Press (Plate Loaded)
4
8-12 reps
6
Single Arm Pushdown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Military Press (Barbell)
4
8-10 reps
3
Lying Tricep Extension (Barbell)
4
8-12 reps
4
Chest Fly (Machine)
4
8-12 reps
5
Shoulder Press (Plate Loaded)
4
8-12 reps
6
Single Arm Pushdown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Military Press (Barbell)
4
8-10 reps
3
Lying Tricep Extension (Barbell)
4
8-12 reps
4
Chest Fly (Machine)
4
8-12 reps
5
Shoulder Press (Plate Loaded)
4
8-12 reps
6
Single Arm Pushdown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
2
Military Press (Barbell)
4
8-10 reps
3
Lying Tricep Extension (Barbell)
4
8-12 reps
4
Chest Fly (Machine)
4
8-12 reps
5
Shoulder Press (Plate Loaded)
4
8-12 reps
6
Single Arm Pushdown
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
2
Bicep Curl (EZ Bar)
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Iso Lateral Row
4
8-12 reps
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
2
Bicep Curl (EZ Bar)
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Iso Lateral Row
4
8-12 reps
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
2
Bicep Curl (EZ Bar)
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Iso Lateral Row
4
8-12 reps
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
2
Bicep Curl (EZ Bar)
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Iso Lateral Row
4
8-12 reps
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
2
Bicep Curl (EZ Bar)
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Iso Lateral Row
4
8-12 reps
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
2
Bicep Curl (EZ Bar)
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Iso Lateral Row
4
8-12 reps
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
2
Bicep Curl (EZ Bar)
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Iso Lateral Row
4
8-12 reps
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
2
Bicep Curl (EZ Bar)
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Iso Lateral Row
4
8-12 reps
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
2
Bicep Curl (EZ Bar)
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Iso Lateral Row
4
8-12 reps
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
2
Bicep Curl (EZ Bar)
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Iso Lateral Row
4
8-12 reps
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
2
Bicep Curl (EZ Bar)
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Iso Lateral Row
4
8-12 reps
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
2
Bicep Curl (EZ Bar)
4
8-12 reps
3
Wrist Curls
4
15-20 reps
4
Iso Lateral Row
4
8-12 reps
5
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
6
Reverse Wrist Curl (Barbell)
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Seated Calf Raise
4
15-20 reps
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
5
Standing Calf Raise
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Seated Calf Raise
4
15-20 reps
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
5
Standing Calf Raise
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Seated Calf Raise
4
15-20 reps
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
5
Standing Calf Raise
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Seated Calf Raise
4
15-20 reps
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
5
Standing Calf Raise
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Seated Calf Raise
4
15-20 reps
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
5
Standing Calf Raise
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Seated Calf Raise
4
15-20 reps
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
5
Standing Calf Raise
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Seated Calf Raise
4
15-20 reps
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
5
Standing Calf Raise
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Seated Calf Raise
4
15-20 reps
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
5
Standing Calf Raise
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Seated Calf Raise
4
15-20 reps
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
5
Standing Calf Raise
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Seated Calf Raise
4
15-20 reps
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
5
Standing Calf Raise
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Seated Calf Raise
4
15-20 reps
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
5
Standing Calf Raise
4
15-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
4
8-12 reps
3
Seated Calf Raise
4
15-20 reps
4
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
5
Standing Calf Raise
4
15-20 reps
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Dumbbell Seated Overhead Tricep Extension
4 Sets
8-12 Reps
4
Chest Press (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
4 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
7
Chest Fly (Machine)
4 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Dip (Bodyweight)
1 Set
AMRAP
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
2
Hammer Curl
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
8-12 Reps
7
Face Pull
4 Sets
15-20 Reps
8
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
9
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Seated Calf Raise
4 Sets
15-20 Reps
3
Leg Extension
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2
Military Press (Barbell)
4 Sets
8-10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Machine)
4 Sets
8-12 Reps
5
Shoulder Press (Plate Loaded)
4 Sets
8-12 Reps
6
Single Arm Pushdown
4 Sets
8-12 Reps
Day 5
1
Barbell Row
4 Sets
8-12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
3
Wrist Curls
4 Sets
15-20 Reps
4
Iso Lateral Row
4 Sets
8-12 Reps
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
15-20 Reps
Day 6
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3
Seated Calf Raise
4 Sets
15-20 Reps
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps