Program Description
Based on Bigger Leaner Stronger book If you do cardio, do it afterward. The reps should be 4-6 only, if you can do more than 6, increase the weight, if less than 4 decrease the weights.
Program Overview
- LevelBeginner
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout40 minutes
- CreatedApr 22, 2024 11:27
- Last EditedJun 18, 2025 10:07
Summary
Transform your physique in just 10 weeks with the Bigger Leaner Stronger program! This comprehensive 5-day-a-week routine is designed to build muscle, enhance strength, and promote fat loss through a mix of compound and isolation exercises. Each workout targets specific muscle groups, ensuring balanced development and optimal recovery. Whether you're hitting the bench press or perfecting your deadlift, you'll be guided through effective techniques and rep schemes to maximize your gains. Get ready to elevate your training and achieve a stronger, leaner you!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Dip (Assisted)
3
5 reps
-
5
Cable Crunch
3
11 reps
-
6
Leg Raise (Captain's Chair)
3
30 reps
-
7
Air Cycling
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Lat Pulldown (Close Grip)
3
5 reps
-
5
Seated Calf Raise
6
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Military Press (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
5 reps
-
5
Shrug (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Squat (Barbell)
3
5 reps
-
3
Leg Press (45 Degrees)
3
5 reps
-
4
Romanian Deadlift (Barbell)
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
4 reps
1 reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
3
5 reps
-
5
Bicep Curl (Barbell)
3
5 reps
-
6
Seated Triceps Press
3
5 reps
-
7
Cable Crunch
3
5 reps
-
8
Leg Raise (Captain's Chair)
3
30 reps
-
9
Air Cycling
3
30 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
-
-
-
-
2
Bench Press (Dumbbell)3 Sets
5 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
5 Reps
-
4
Dip (Assisted)3 Sets
5 Reps
-
5
Cable Crunch3 Sets
11 Reps
-
6
Leg Raise (Captain's Chair)3 Sets
30 Reps
-
7
Air Cycling3 Sets
30 Reps
-
Day 2
1
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)3 Sets
5 Reps
-
3
Dumbbell Row3 Sets
5 Reps
-
4
Lat Pulldown (Close Grip)3 Sets
5 Reps
-
5
Seated Calf Raise6 Sets
11 Reps
-
Day 3
1
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
-
-
-
-
2
Military Press (Barbell)3 Sets
5 Reps
-
3
Lateral Raise (Cable)3 Sets
5 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
5 Reps
-
5
Shrug (Barbell)3 Sets
5 Reps
-
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
-
-
-
-
2
Squat (Barbell)3 Sets
5 Reps
-
3
Leg Press (45 Degrees)3 Sets
5 Reps
-
4
Romanian Deadlift (Barbell)3 Sets
5 Reps
-
Day 5
1
Alternating Dumbbell Curl1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
-
-
-
-
2
Alternating Dumbbell Curl3 Sets
5 Reps
-
3
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
4 Reps
1 Reps
-
-
-
-
4
Tricep Rope Push Down (Cable)3 Sets
5 Reps
-
5
Bicep Curl (Barbell)3 Sets
5 Reps
-
6
Seated Triceps Press3 Sets
5 Reps
-
7
Cable Crunch3 Sets
5 Reps
-
8
Leg Raise (Captain's Chair)3 Sets
30 Reps
-
9
Air Cycling3 Sets
30 Reps
-