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BoostcampPNG

Big titty booty lumps

by Matthew M.
6 athletes joined
4.0
(1 rating)

Program Description

Big dick…no bitches

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 08, 2024 06:17
  • Last Edited
    Jun 18, 2025 08:22

Summary

Unleash your potential with the "Big Titty Booty Lumps" program, a comprehensive 12-week journey designed to sculpt and define your upper body and glutes. Committing to six days a week, you'll engage in targeted workouts that focus on building strength and enhancing muscle tone through a mix of dumbbell, cable, and machine exercises. Each session is crafted to challenge you while ensuring proper form and technique, maximizing your results. Get ready to transform your physique and boost your confidence with every rep!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Kickback
3
-
6
Tricep Extension (Cable)
3
-
7
Concentrated Tricep Cable Overhead
3
-
8
Seated Shoulder Press (Dumbbell)
3
-
9
Face Pull
3
-
10
Side Lateral Raise Cable
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown
3
-
3
Bent Over Row (Barbell)
3
-
4
Preacher Curl (Barbell)
4
-
5
Concentration Curl
3
-
6
Hammer Curl
3
-
7
Wrist Curls
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Box Jump
3
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Plank
3
-
7
Decline Crunch
3
-
8
Oblique Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Barbell)
3
-
3
Chest Press (Machine)
3
-
4
Landmine Press
3
-
5
Tricep Kickback
3
-
6
Skull Crusher
3
-
7
Overhead Extension (Dumbbell)
3
-
8
Dip (Assisted)
3
-
9
Landmine Press
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Bent Over Row (Barbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Concentration Curl
3
-
7
Hammer Curl
3
-
8
Wrist Curls
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
-
2
Squat (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Hip Abductor (Machine)
3
-
5
Hip Adductor (Machine)
3
-
6
Overhead Press (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Front Raise
3
-
9
Face Pull
3
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Tricep Kickback
3 Sets
-
6
Tricep Extension (Cable)
3 Sets
-
7
Concentrated Tricep Cable Overhead
3 Sets
-
8
Seated Shoulder Press (Dumbbell)
3 Sets
-
9
Face Pull
3 Sets
-
10
Side Lateral Raise Cable
3 Sets
-
Day 2
1
Standing Pullover (Cable)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Bent Over Row (Barbell)
3 Sets
-
4
Preacher Curl (Barbell)
4 Sets
-
5
Concentration Curl
3 Sets
-
6
Hammer Curl
3 Sets
-
7
Wrist Curls
6 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Box Jump
3 Sets
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Leg Extension
3 Sets
-
6
Plank
3 Sets
-
7
Decline Crunch
3 Sets
-
8
Oblique Crunch
2 Sets
-
Day 6
1
Box Jump
3 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Leg Press (45 Degrees)
3 Sets
-
4
Hip Abductor (Machine)
3 Sets
-
5
Hip Adductor (Machine)
3 Sets
-
6
Overhead Press (Barbell)
3 Sets
-
7
Lateral Raise (Dumbbell)
3 Sets
-
8
Front Raise
3 Sets
-
9
Face Pull
3 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
Landmine Press
3 Sets
-
5
Tricep Kickback
3 Sets
-
6
Skull Crusher
3 Sets
-
7
Overhead Extension (Dumbbell)
3 Sets
-
8
Dip (Assisted)
3 Sets
-
9
Landmine Press
3 Sets
-
Day 5
1
Standing Pullover (Cable)
3 Sets
-
2
Lat Pulldown (Neutral Grip)
3 Sets
-
3
Lat Pulldown (Single Arm)
3 Sets
-
4
Bent Over Row (Barbell)
3 Sets
-
5
Preacher Curl (Barbell)
3 Sets
-
6
Concentration Curl
3 Sets
-
7
Hammer Curl
3 Sets
-
8
Wrist Curls
6 Sets
-