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Bigger and Stronger v.2

by Chris F.
4 athletes joined

Program Description

Exactly What It Says

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 20, 2024 06:33
  • Last Edited
    Jun 18, 2025 12:37

Summary

Transform your physique with the **Bigger and Stronger v.2** program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, focusing on building muscle mass and strength across all major muscle groups. Each session is strategically crafted to push your limits, utilizing a full gym setup to maximize your gains. Get ready to elevate your training and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Upper Back
11%
Chest
10.4%
Front Delts
10.3%
Biceps
9.4%
Lats
8.1%
Middle Delts
7%
Quadriceps
5.3%
Glutes
5.2%
Rear Delts
4.2%
Abs
4.2%
Hamstrings
3.4%
Lower Back
2.4%
Calves
1.9%
Adductors
1.4%
Abductors
1.2%
Neck
1%
Forearms
1%
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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
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
-
2
T-Bar Row
5 Sets
3-5 Reps
-
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
-
6
V-Bar Pulldown
4 Sets
10-12 Reps
-
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
-
8
Rope Pulldown
4 Sets
10-12 Reps
-
9
Lat Pulldown
4 Sets
10-12 Reps
-
10
Back Extension
4 Sets
10-12 Reps
-
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
-
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
3
Dip (Bodyweight)
4 Sets
AMRAP
-
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
5
Seated Row (Machine)
4 Sets
6-8 Reps
-
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
-
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
-
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
-
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
-
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
-
11
Chest Fly (Machine)
4 Sets
10-12 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
-
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
-
5
Skull Crusher
4 Sets
6-8 Reps
-
6
Dip (Weighted)
4 Sets
10-12 Reps
-
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
-
8
Katana Extension
4 Sets
10-12 Reps
-
9
Chest Fly (Cable)
4 Sets
10-12 Reps
-
10
Push Up
4 Sets
AMRAP
-
11
Sit Up
4 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
-
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
-
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
-
-
4
Seated Calf Raise
4 Sets
10-12 Reps
-
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
-
6
Rope lifts
4 Sets
6-8 Reps
-
7
Shrug (Barbell)
4 Sets
10-12 Reps
-
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
-
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
-
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
11
Front Raise
4 Sets
10-12 Reps
-
12
Hanging Leg Raise
4 Sets
12-15 Reps
-
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
-
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
-
3
Single Leg Press
4 Sets
6-8 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
-
5
Leg Extension
4 Sets
8-10 Reps
-
6
Leg Curl
4 Sets
8-10 Reps
-
7
Arnold Press
4 Sets
10-12 Reps
-
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
-
9
Y Raise
4 Sets
10-12 Reps
-
10
Upright Row (Cable)
4 Sets
10-12 Reps
-
11
Cable Crunch
4 Sets
10-12 Reps
-
12
Back Extension (Weighted)
4 Sets
12-15 Reps
-