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BoostcampPNG

Berserk method- Butler version

by Haydn B.
3 athletes joined

Program Description

Get Massive with principals from BOM’s berserk method and beast slayer program. To be run asynchronously and not strictly 6 times a week. Can either take a rest day after each training day, or run like this: lower day, upper day, rest, full body day, rest, chest and arms day, rest, posterior chain day, arm day, rest and so on… This then becomes a 10-12 day Asynchronous Split. DO NOT RUN THIS 6x A WEEK YOU WILL EITHER GET INJURED OR GET VERY TIRED AND WONT MAKE PROGRESS!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 12, 2024 06:13
  • Last Edited
    Jul 03, 2024 07:32

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
13.9%
Biceps
11.7%
Chest
10.5%
Quadriceps
9.7%
Upper Back
7.5%
Front Delts
6.7%
Glutes
6.4%
Lats
6%
Hamstrings
5.7%
Abs
4.6%
Lower Back
3.4%
Neck
3.2%
Middle Delts
3.2%
Forearms
2.1%
Calves
1.8%
Olympic
1.4%
Rear Delts
0.8%
Abductors
0.6%
Adductors
0.6%
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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
Squat (Smith Machine)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Seated Hamstring Curl
1
50 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Lying Leg Raise
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Seated Hamstring Curl
1
50 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Lying Leg Raise
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Seated Hamstring Curl
1
50 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Lying Leg Raise
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Seated Hamstring Curl
1
50 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Lying Leg Raise
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Seated Hamstring Curl
1
50 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Lying Leg Raise
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Seated Hamstring Curl
1
50 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Lying Leg Raise
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Seated Hamstring Curl
1
50 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Lying Leg Raise
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Seated Hamstring Curl
1
50 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Lying Leg Raise
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Seated Hamstring Curl
1
50 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Lying Leg Raise
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Seated Hamstring Curl
1
50 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Lying Leg Raise
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Seated Hamstring Curl
1
50 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Lying Leg Raise
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Seated Hamstring Curl
1
50 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Lying Leg Raise
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Fly Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
French Press
3
6-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
9
Neck Curl
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Fly Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
French Press
3
6-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
9
Neck Curl
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Fly Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
French Press
3
6-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
9
Neck Curl
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Fly Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
French Press
3
6-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
9
Neck Curl
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Fly Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
French Press
3
6-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
9
Neck Curl
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Fly Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
French Press
3
6-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
9
Neck Curl
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Fly Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
French Press
3
6-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
9
Neck Curl
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Fly Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
French Press
3
6-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
9
Neck Curl
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Fly Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
French Press
3
6-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
9
Neck Curl
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Fly Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
French Press
3
6-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
9
Neck Curl
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Fly Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
French Press
3
6-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
9
Neck Curl
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Fly Press (Dumbbell)
3
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
French Press
3
6-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
9
Neck Curl
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
One Arm Lateral Raise (Cable)
1
40 reps
-
8
Neck Curl
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
One Arm Lateral Raise (Cable)
1
40 reps
-
8
Neck Curl
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
One Arm Lateral Raise (Cable)
1
40 reps
-
8
Neck Curl
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
One Arm Lateral Raise (Cable)
1
40 reps
-
8
Neck Curl
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
One Arm Lateral Raise (Cable)
1
40 reps
-
8
Neck Curl
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
One Arm Lateral Raise (Cable)
1
40 reps
-
8
Neck Curl
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
One Arm Lateral Raise (Cable)
1
40 reps
-
8
Neck Curl
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
One Arm Lateral Raise (Cable)
1
40 reps
-
8
Neck Curl
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
One Arm Lateral Raise (Cable)
1
40 reps
-
8
Neck Curl
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
One Arm Lateral Raise (Cable)
1
40 reps
-
8
Neck Curl
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
One Arm Lateral Raise (Cable)
1
40 reps
-
8
Neck Curl
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
3
Bench Press (Close Grip)
3
8-10 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
7
One Arm Lateral Raise (Cable)
1
40 reps
-
8
Neck Curl
3
8-12 reps
-
9
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Spider Curl
3
8-12 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
6
Pec Deck (Machine)
3
10-15 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Spider Curl
3
8-12 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
6
Pec Deck (Machine)
3
10-15 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Spider Curl
3
8-12 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
6
Pec Deck (Machine)
3
10-15 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Spider Curl
3
8-12 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
6
Pec Deck (Machine)
3
10-15 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Spider Curl
3
8-12 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
6
Pec Deck (Machine)
3
10-15 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Spider Curl
3
8-12 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
6
Pec Deck (Machine)
3
10-15 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Spider Curl
3
8-12 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
6
Pec Deck (Machine)
3
10-15 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Spider Curl
3
8-12 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
6
Pec Deck (Machine)
3
10-15 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Spider Curl
3
8-12 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
6
Pec Deck (Machine)
3
10-15 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Spider Curl
3
8-12 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
6
Pec Deck (Machine)
3
10-15 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Spider Curl
3
8-12 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
6
Pec Deck (Machine)
3
10-15 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Spider Curl
3
8-12 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
6
Pec Deck (Machine)
3
10-15 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Split Squat (Dumbbell)
3
8-10 reps
-
3
Rack Pull (Barbell)
1
20 reps
-
4
Back Extension (Weighted)
3
8-15 reps
-
5
Hanging Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
1
50 reps
-
7
Seated Hamstring Curl
1
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Rack Pull (Barbell)
1
20 reps
-
5
Back Extension (Weighted)
3
8-15 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Standing Calf Raise
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Rack Pull (Barbell)
1
20 reps
-
5
Back Extension (Weighted)
3
8-15 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Standing Calf Raise
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Rack Pull (Barbell)
1
20 reps
-
5
Back Extension (Weighted)
3
8-15 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Standing Calf Raise
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Rack Pull (Barbell)
1
20 reps
-
5
Back Extension (Weighted)
3
8-15 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Standing Calf Raise
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Rack Pull (Barbell)
1
20 reps
-
5
Back Extension (Weighted)
3
8-15 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Standing Calf Raise
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Rack Pull (Barbell)
1
20 reps
-
5
Back Extension (Weighted)
3
8-15 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Standing Calf Raise
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Rack Pull (Barbell)
1
20 reps
-
5
Back Extension (Weighted)
3
8-15 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Standing Calf Raise
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Rack Pull (Barbell)
1
20 reps
-
5
Back Extension (Weighted)
3
8-15 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Standing Calf Raise
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Rack Pull (Barbell)
1
20 reps
-
5
Back Extension (Weighted)
3
8-15 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Standing Calf Raise
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Rack Pull (Barbell)
1
20 reps
-
5
Back Extension (Weighted)
3
8-15 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Standing Calf Raise
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Split Squat (Dumbbell)
3
8-10 reps
-
4
Rack Pull (Barbell)
1
20 reps
-
5
Back Extension (Weighted)
3
8-15 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Standing Calf Raise
1
50 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
8-12 reps
-
5
Pec Fly (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Neck Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
8-12 reps
-
5
Pec Fly (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Neck Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
8-12 reps
-
5
Pec Fly (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Neck Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
8-12 reps
-
5
Pec Fly (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Neck Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
8-12 reps
-
5
Pec Fly (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Neck Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
8-12 reps
-
5
Pec Fly (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Neck Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
8-12 reps
-
5
Pec Fly (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Neck Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
8-12 reps
-
5
Pec Fly (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Neck Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
8-12 reps
-
5
Pec Fly (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Neck Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
8-12 reps
-
5
Pec Fly (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Neck Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
8-12 reps
-
5
Pec Fly (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Neck Curl
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-16 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
8-12 reps
-
5
Pec Fly (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Neck Curl
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Pull-Up (Weighted)
3 Sets
5-10 Reps
-
3
Fly Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6
Hammer Curl
3 Sets
12-15 Reps
-
7
French Press
3 Sets
6-10 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
-
9
Neck Curl
1 Set
50 Reps
-
Day 1
1
Squat (Smith Machine)
3 Sets
6-10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
10-15 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
5
Seated Hamstring Curl
1 Set
50 Reps
-
6
Standing Calf Raise
3 Sets
10-15 Reps
-
7
Lying Leg Raise
4 Sets
10-20 Reps
-
Day 3
1
Leg Press (45 Degrees)
4 Sets
6-10 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
-
3
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
5
T-Bar Row
3 Sets
6-10 Reps
-
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
7
One Arm Lateral Raise (Cable)
1 Set
40 Reps
-
8
Neck Curl
3 Sets
8-12 Reps
-
9
Leg Extension
3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
-
3
Skull Crusher
3 Sets
8-12 Reps
-
4
Spider Curl
3 Sets
8-12 Reps
-
5
Rear Delt Fly (Machine)
1 Set
40 Reps
-
6
Pec Deck (Machine)
3 Sets
10-15 Reps
-
7
Seated Dip (Machine)
3 Sets
8-12 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
Day 6
1
Hammer Curl
3 Sets
12-16 Reps
-
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
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4
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
-
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Neck Curl
3 Sets
10-15 Reps
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Day 5
1
Power Clean
3 Sets
3 Reps
-
2
Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
3
Rack Pull (Barbell)
1 Set
20 Reps
-
4
Back Extension (Weighted)
3 Sets
8-15 Reps
-
5
Hanging Leg Raise
3 Sets
8-12 Reps
-
6
Standing Calf Raise
1 Set
50 Reps
-
7
Seated Hamstring Curl
1 Set
40 Reps
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