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BoostcampPNG

Dad Bod to Dat Bod

by Darpan S.
3 athletes joined

Program Description

Strength training - 4 days/week Abs - 1 day/week (optional) Cardio - 3-5 days/week

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 05, 2024 09:14
  • Last Edited
    Jun 18, 2025 12:26

Summary

Transform your physique with the "Dad Bod to Dat Bod" program, a comprehensive 12-week journey designed for those ready to redefine their fitness. This program features four targeted workouts each week, focusing on building strength and muscle across all major muscle groups, including chest, back, legs, shoulders, and arms. With a mix of compound lifts and isolation exercises, you'll enhance your overall physique while boosting your confidence. Get ready to commit, push your limits, and witness real results!
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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
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
6 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dip (Weighted)
1
2
8 reps
6 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pull-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Cable Crossover
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
-
-
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
-
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
-
-
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
-
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
-
-
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
-
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
-
-
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
-
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
-
-
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
-
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Hip Thrust (Barbell)
1
2
15 reps
12 reps
-
-
3
Hip Adduction (Cable)
1
2
10 reps
8 reps
-
-
4
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Glute Kickback (Cable)
1
2
12 reps
10 reps
-
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
1
1
18 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Barbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Barbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Barbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Barbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Barbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Shrug (Dumbbell)
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Seated Front Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shrug (Barbell)
2
1
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Concentration Curl
1
1
10 reps
8 reps
-
-
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Bench Dips
1
2
15 reps
12 reps
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Concentration Curl
1
1
10 reps
8 reps
-
-
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Bench Dips
1
2
15 reps
12 reps
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Concentration Curl
1
1
10 reps
8 reps
-
-
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Bench Dips
1
2
15 reps
12 reps
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Concentration Curl
1
1
10 reps
8 reps
-
-
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Bench Dips
1
2
15 reps
12 reps
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Concentration Curl
1
1
10 reps
8 reps
-
-
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Bench Dips
1
2
15 reps
12 reps
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
1B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2A
Concentration Curl
1
1
10 reps
8 reps
-
-
2B
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
-
-
-
3A
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3B
Bench Dips
1
2
15 reps
12 reps
-
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Dip (Weighted)
1 Set
2 Sets
8 Reps
6 Reps
-
-
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Hip Thrust (Barbell)
1 Set
2 Sets
15 Reps
12 Reps
-
-
3
Hip Adduction (Cable)
1 Set
2 Sets
10 Reps
8 Reps
-
-
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
18 Reps
15 Reps
-
-
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Front Raise
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
-
-
Day 4
1A
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
1B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2B
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3A
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Wrist Curls
1 Set
2 Sets
15 Reps
12 Reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-