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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-
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
-
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
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5
Hanging Leg Raise
3 Sets
8-12 Reps
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6
Standing Calf Raise
1 Set
50 Reps
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7
Seated Hamstring Curl
1 Set
40 Reps
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