Program Description
A bodybuilding program designed for athletes looking to compete in the Men's Physique division, or simply wanting to look aesthetic on the beach.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 06, 2024 03:47
- Last EditedAug 15, 2024 01:30
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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Lats
10.8%
Triceps
10.4%
Biceps
8.1%
Chest
7.6%
Front Delts
7.4%
Middle Delts
5.6%
Rear Delts
5%
Quadriceps
4.4%
Forearms
4.2%
Calves
4.1%
Hamstrings
4%
Glutes
3.9%
Neck
3.1%
Abs
3%
Lower Back
2.8%
Adductors
2.2%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
4
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
12-15 reps
-
5B
Tricep Pushdown (Cable)
4
8-12 reps
-
6A
Reverse Pec Deck
3
10-15 reps
-
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
4
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
12-15 reps
-
5B
Tricep Pushdown (Cable)
4
8-12 reps
-
6A
Reverse Pec Deck
3
10-15 reps
-
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
4
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
12-15 reps
-
5B
Tricep Pushdown (Cable)
4
8-12 reps
-
6A
Reverse Pec Deck
3
10-15 reps
-
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
4
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
12-15 reps
-
5B
Tricep Pushdown (Cable)
4
8-12 reps
-
6A
Reverse Pec Deck
3
10-15 reps
-
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
4
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
12-15 reps
-
5B
Tricep Pushdown (Cable)
4
8-12 reps
-
6A
Reverse Pec Deck
3
10-15 reps
-
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
4
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
12-15 reps
-
5B
Tricep Pushdown (Cable)
4
8-12 reps
-
6A
Reverse Pec Deck
3
10-15 reps
-
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
4
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
12-15 reps
-
5B
Tricep Pushdown (Cable)
4
8-12 reps
-
6A
Reverse Pec Deck
3
10-15 reps
-
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
4
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
12-15 reps
-
5B
Tricep Pushdown (Cable)
4
8-12 reps
-
6A
Reverse Pec Deck
3
10-15 reps
-
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
4
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
12-15 reps
-
5B
Tricep Pushdown (Cable)
4
8-12 reps
-
6A
Reverse Pec Deck
3
10-15 reps
-
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
4
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
12-15 reps
-
5B
Tricep Pushdown (Cable)
4
8-12 reps
-
6A
Reverse Pec Deck
3
10-15 reps
-
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
4
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
12-15 reps
-
5B
Tricep Pushdown (Cable)
4
8-12 reps
-
6A
Reverse Pec Deck
3
10-15 reps
-
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pec Deck (Machine)
4
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
4
12-15 reps
-
5B
Tricep Pushdown (Cable)
4
8-12 reps
-
6A
Reverse Pec Deck
3
10-15 reps
-
6B
Lying Decline Tricep Extension (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Machine Crunch
4
10-15 reps
-
5A
Shrug (Dumbbell)
3
10-15 reps
-
5B
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Machine Crunch
4
10-15 reps
-
5A
Shrug (Dumbbell)
3
10-15 reps
-
5B
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Machine Crunch
4
10-15 reps
-
5A
Shrug (Dumbbell)
3
10-15 reps
-
5B
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Machine Crunch
4
10-15 reps
-
5A
Shrug (Dumbbell)
3
10-15 reps
-
5B
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Machine Crunch
4
10-15 reps
-
5A
Shrug (Dumbbell)
3
10-15 reps
-
5B
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Machine Crunch
4
10-15 reps
-
5A
Shrug (Dumbbell)
3
10-15 reps
-
5B
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Machine Crunch
4
10-15 reps
-
5A
Shrug (Dumbbell)
3
10-15 reps
-
5B
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Machine Crunch
4
10-15 reps
-
5A
Shrug (Dumbbell)
3
10-15 reps
-
5B
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Machine Crunch
4
10-15 reps
-
5A
Shrug (Dumbbell)
3
10-15 reps
-
5B
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Machine Crunch
4
10-15 reps
-
5A
Shrug (Dumbbell)
3
10-15 reps
-
5B
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Machine Crunch
4
10-15 reps
-
5A
Shrug (Dumbbell)
3
10-15 reps
-
5B
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Hip Adductor (Machine)
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Machine Crunch
4
10-15 reps
-
5A
Shrug (Dumbbell)
3
10-15 reps
-
5B
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Seated Overhead Press (Barbell)
4
8-12 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Powell Raise
3
10-15 reps
-
4
Pullover (Machine)
4
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl
3
6-12 reps
-
7
Wrist Roller
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Seated Overhead Press (Barbell)
4
8-12 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Powell Raise
3
10-15 reps
-
4
Pullover (Machine)
4
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl
3
6-12 reps
-
7
Wrist Roller
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Seated Overhead Press (Barbell)
4
8-12 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Powell Raise
3
10-15 reps
-
4
Pullover (Machine)
4
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl
3
6-12 reps
-
7
Wrist Roller
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Seated Overhead Press (Barbell)
4
8-12 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Powell Raise
3
10-15 reps
-
4
Pullover (Machine)
4
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl
3
6-12 reps
-
7
Wrist Roller
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Seated Overhead Press (Barbell)
4
8-12 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Powell Raise
3
10-15 reps
-
4
Pullover (Machine)
4
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl
3
6-12 reps
-
7
Wrist Roller
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Seated Overhead Press (Barbell)
4
8-12 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Powell Raise
3
10-15 reps
-
4
Pullover (Machine)
4
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl
3
6-12 reps
-
7
Wrist Roller
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Seated Overhead Press (Barbell)
4
8-12 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Powell Raise
3
10-15 reps
-
4
Pullover (Machine)
4
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl
3
6-12 reps
-
7
Wrist Roller
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Seated Overhead Press (Barbell)
4
8-12 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Powell Raise
3
10-15 reps
-
4
Pullover (Machine)
4
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl
3
6-12 reps
-
7
Wrist Roller
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Seated Overhead Press (Barbell)
4
8-12 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Powell Raise
3
10-15 reps
-
4
Pullover (Machine)
4
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl
3
6-12 reps
-
7
Wrist Roller
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Seated Overhead Press (Barbell)
4
8-12 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Powell Raise
3
10-15 reps
-
4
Pullover (Machine)
4
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl
3
6-12 reps
-
7
Wrist Roller
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Seated Overhead Press (Barbell)
4
8-12 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Powell Raise
3
10-15 reps
-
4
Pullover (Machine)
4
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl
3
6-12 reps
-
7
Wrist Roller
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Seated Overhead Press (Barbell)
4
8-12 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Powell Raise
3
10-15 reps
-
4
Pullover (Machine)
4
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Hammer Curl
3
6-12 reps
-
7
Wrist Roller
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4A
French Press
3
8-12 reps
-
4B
Lying Rear Lateral Raise
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Seated Calf Raise
4
15-20 reps
-
6B
Decline Crunch (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4A
French Press
3
8-12 reps
-
4B
Lying Rear Lateral Raise
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Seated Calf Raise
4
15-20 reps
-
6B
Decline Crunch (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4A
French Press
3
8-12 reps
-
4B
Lying Rear Lateral Raise
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Seated Calf Raise
4
15-20 reps
-
6B
Decline Crunch (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4A
French Press
3
8-12 reps
-
4B
Lying Rear Lateral Raise
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Seated Calf Raise
4
15-20 reps
-
6B
Decline Crunch (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4A
French Press
3
8-12 reps
-
4B
Lying Rear Lateral Raise
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Seated Calf Raise
4
15-20 reps
-
6B
Decline Crunch (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4A
French Press
3
8-12 reps
-
4B
Lying Rear Lateral Raise
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Seated Calf Raise
4
15-20 reps
-
6B
Decline Crunch (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4A
French Press
3
8-12 reps
-
4B
Lying Rear Lateral Raise
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Seated Calf Raise
4
15-20 reps
-
6B
Decline Crunch (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4A
French Press
3
8-12 reps
-
4B
Lying Rear Lateral Raise
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Seated Calf Raise
4
15-20 reps
-
6B
Decline Crunch (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4A
French Press
3
8-12 reps
-
4B
Lying Rear Lateral Raise
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Seated Calf Raise
4
15-20 reps
-
6B
Decline Crunch (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4A
French Press
3
8-12 reps
-
4B
Lying Rear Lateral Raise
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Seated Calf Raise
4
15-20 reps
-
6B
Decline Crunch (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4A
French Press
3
8-12 reps
-
4B
Lying Rear Lateral Raise
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Seated Calf Raise
4
15-20 reps
-
6B
Decline Crunch (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4A
French Press
3
8-12 reps
-
4B
Lying Rear Lateral Raise
3
10-15 reps
-
5
Leg Extension
3
10-15 reps
-
6A
Seated Calf Raise
4
15-20 reps
-
6B
Decline Crunch (Weighted)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Shrug (Barbell)
3
10-15 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
6-10 reps
-
5
Kroc Row
4
6-12 reps
-
6
Preacher Curl (Barbell)
4
10-15 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Shrug (Barbell)
3
10-15 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
6-10 reps
-
5
Kroc Row
4
6-12 reps
-
6
Preacher Curl (Barbell)
4
10-15 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Shrug (Barbell)
3
10-15 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
6-10 reps
-
5
Kroc Row
4
6-12 reps
-
6
Preacher Curl (Barbell)
4
10-15 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Shrug (Barbell)
3
10-15 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
6-10 reps
-
5
Kroc Row
4
6-12 reps
-
6
Preacher Curl (Barbell)
4
10-15 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Shrug (Barbell)
3
10-15 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
6-10 reps
-
5
Kroc Row
4
6-12 reps
-
6
Preacher Curl (Barbell)
4
10-15 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Shrug (Barbell)
3
10-15 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
6-10 reps
-
5
Kroc Row
4
6-12 reps
-
6
Preacher Curl (Barbell)
4
10-15 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Shrug (Barbell)
3
10-15 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
6-10 reps
-
5
Kroc Row
4
6-12 reps
-
6
Preacher Curl (Barbell)
4
10-15 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Shrug (Barbell)
3
10-15 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
6-10 reps
-
5
Kroc Row
4
6-12 reps
-
6
Preacher Curl (Barbell)
4
10-15 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Shrug (Barbell)
3
10-15 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
6-10 reps
-
5
Kroc Row
4
6-12 reps
-
6
Preacher Curl (Barbell)
4
10-15 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Shrug (Barbell)
3
10-15 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
6-10 reps
-
5
Kroc Row
4
6-12 reps
-
6
Preacher Curl (Barbell)
4
10-15 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Shrug (Barbell)
3
10-15 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
6-10 reps
-
5
Kroc Row
4
6-12 reps
-
6
Preacher Curl (Barbell)
4
10-15 reps
-
7
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Shrug (Barbell)
3
10-15 reps
-
2B
Neck Extension
3
15-20 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
6-10 reps
-
5
Kroc Row
4
6-12 reps
-
6
Preacher Curl (Barbell)
4
10-15 reps
-
7
Wrist Curls
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 5
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2A
Shrug (Barbell)3 Sets
10-15 Reps
-
2B
Neck Extension3 Sets
15-20 Reps
-
3
Seated Wide-Grip Row (Cable)3 Sets
8-12 Reps
-
4
Chin-Up (Weighted)3 Sets
6-10 Reps
-
5
Kroc Row4 Sets
6-12 Reps
-
6
Preacher Curl (Barbell)4 Sets
10-15 Reps
-
7
Wrist Curls3 Sets
10-15 Reps
-
Day 1
1
Bench Press (Barbell)3 Sets
6-10 Reps
-
2
Pec Deck (Machine)4 Sets
10-15 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
5A
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
-
5B
Tricep Pushdown (Cable)4 Sets
8-12 Reps
-
6A
Reverse Pec Deck3 Sets
10-15 Reps
-
6B
Lying Decline Tricep Extension (Dumbbell)3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)3 Sets
6-10 Reps
-
2
Single Leg Press2 Sets
10-15 Reps
-
3A
Hyperextension3 Sets
15-20 Reps
-
3B
Hip Adductor (Machine)3 Sets
10-15 Reps
-
4A
Standing Calf Raise4 Sets
15-20 Reps
-
4B
Machine Crunch4 Sets
10-15 Reps
-
5A
Shrug (Dumbbell)3 Sets
10-15 Reps
-
5B
Neck Curl3 Sets
15-20 Reps
-
Day 3
1
Pull-Up (Weighted)3 Sets
6-10 Reps
-
2
Seated Overhead Press (Barbell)4 Sets
8-12 Reps
-
3A
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
-
3B
Powell Raise3 Sets
10-15 Reps
-
4
Pullover (Machine)4 Sets
10-15 Reps
-
5
Incline Curl (Dumbbell)4 Sets
8-12 Reps
-
6
Hammer Curl3 Sets
6-12 Reps
-
7
Wrist Roller3 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Barbell)4 Sets
6-10 Reps
-
2
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
-
4A
French Press3 Sets
8-12 Reps
-
4B
Lying Rear Lateral Raise3 Sets
10-15 Reps
-
5
Leg Extension3 Sets
10-15 Reps
-
6A
Seated Calf Raise4 Sets
15-20 Reps
-
6B
Decline Crunch (Weighted)4 Sets
AMRAP
-