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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
    Jan 09, 2025 05:34

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Upper Back
10.4%
Biceps
9.3%
Front Delts
8.9%
Chest
8.4%
Forearms
8.2%
Quadriceps
7.7%
Calves
6.5%
Lats
6.3%
Middle Delts
6.2%
Hamstrings
5.8%
Glutes
5.5%
Rear Delts
1.6%
Lower Back
1.3%
Abs
0.9%
Adductors
0.5%
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GooglePlay
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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
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
-