Program Description
Get big. Use double progression, dynamic double progression, etc. for up to 6 months, then (if progress stalls) introduce more complex progression schemes. Swap exercises when applicable.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedMay 17, 2024 10:27
- Last EditedMay 21, 2024 11:52
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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
Seal Row
3
6-10 reps
2
Bench Press (Barbell)
3
4-8 reps
3A
Pull-Up (Weighted)
3
6-10 reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
2
Bench Press (Barbell)
3
4-8 reps
3A
Pull-Up (Weighted)
3
6-10 reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
2
Bench Press (Barbell)
3
4-8 reps
3A
Pull-Up (Weighted)
3
6-10 reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
2
Bench Press (Barbell)
3
4-8 reps
3A
Pull-Up (Weighted)
3
6-10 reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
2
Bench Press (Barbell)
3
4-8 reps
3A
Pull-Up (Weighted)
3
6-10 reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
2
Bench Press (Barbell)
3
4-8 reps
3A
Pull-Up (Weighted)
3
6-10 reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
2
Bench Press (Barbell)
3
4-8 reps
3A
Pull-Up (Weighted)
3
6-10 reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
2
Bench Press (Barbell)
3
4-8 reps
3A
Pull-Up (Weighted)
3
6-10 reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
2
Bench Press (Barbell)
3
4-8 reps
3A
Pull-Up (Weighted)
3
6-10 reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
2
Bench Press (Barbell)
3
4-8 reps
3A
Pull-Up (Weighted)
3
6-10 reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
2
Bench Press (Barbell)
3
4-8 reps
3A
Pull-Up (Weighted)
3
6-10 reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
6-10 reps
2
Bench Press (Barbell)
3
4-8 reps
3A
Pull-Up (Weighted)
3
6-10 reps
3B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Back Extension (Weighted)
3
8-12 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Back Extension (Weighted)
3
8-12 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Back Extension (Weighted)
3
8-12 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Back Extension (Weighted)
3
8-12 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Back Extension (Weighted)
3
8-12 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Back Extension (Weighted)
3
8-12 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Back Extension (Weighted)
3
8-12 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Back Extension (Weighted)
3
8-12 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Back Extension (Weighted)
3
8-12 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Back Extension (Weighted)
3
8-12 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Back Extension (Weighted)
3
8-12 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Back Extension (Weighted)
3
8-12 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
1B
Chin-Up (Weighted)
3
6-10 reps
2A
Larsen Press (Barbell)
3
4-8 reps
2B
Powell Raise
3
8-12 reps
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
1B
Chin-Up (Weighted)
3
6-10 reps
2A
Larsen Press (Barbell)
3
4-8 reps
2B
Powell Raise
3
8-12 reps
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
1B
Chin-Up (Weighted)
3
6-10 reps
2A
Larsen Press (Barbell)
3
4-8 reps
2B
Powell Raise
3
8-12 reps
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
1B
Chin-Up (Weighted)
3
6-10 reps
2A
Larsen Press (Barbell)
3
4-8 reps
2B
Powell Raise
3
8-12 reps
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
1B
Chin-Up (Weighted)
3
6-10 reps
2A
Larsen Press (Barbell)
3
4-8 reps
2B
Powell Raise
3
8-12 reps
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
1B
Chin-Up (Weighted)
3
6-10 reps
2A
Larsen Press (Barbell)
3
4-8 reps
2B
Powell Raise
3
8-12 reps
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
1B
Chin-Up (Weighted)
3
6-10 reps
2A
Larsen Press (Barbell)
3
4-8 reps
2B
Powell Raise
3
8-12 reps
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
1B
Chin-Up (Weighted)
3
6-10 reps
2A
Larsen Press (Barbell)
3
4-8 reps
2B
Powell Raise
3
8-12 reps
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
1B
Chin-Up (Weighted)
3
6-10 reps
2A
Larsen Press (Barbell)
3
4-8 reps
2B
Powell Raise
3
8-12 reps
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
1B
Chin-Up (Weighted)
3
6-10 reps
2A
Larsen Press (Barbell)
3
4-8 reps
2B
Powell Raise
3
8-12 reps
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
1B
Chin-Up (Weighted)
3
6-10 reps
2A
Larsen Press (Barbell)
3
4-8 reps
2B
Powell Raise
3
8-12 reps
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
1B
Chin-Up (Weighted)
3
6-10 reps
2A
Larsen Press (Barbell)
3
4-8 reps
2B
Powell Raise
3
8-12 reps
3A
Incline Fly Press (Dumbbell)
3
6-10 reps
3B
Chest Supported Row (Dumbbell)
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
5A
Decline Crunch
3
8-12 reps
5B
Neck Curl
3
12-15 reps
6A
Incline Curl (Dumbbell)
3
6-10 reps
6B
Incline Tricep Extension (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Squat (Smith Machine)
3
6-10 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Squat (Smith Machine)
3
6-10 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Squat (Smith Machine)
3
6-10 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Squat (Smith Machine)
3
6-10 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Squat (Smith Machine)
3
6-10 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Squat (Smith Machine)
3
6-10 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Squat (Smith Machine)
3
6-10 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Squat (Smith Machine)
3
6-10 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Squat (Smith Machine)
3
6-10 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Squat (Smith Machine)
3
6-10 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Squat (Smith Machine)
3
6-10 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Squat (Smith Machine)
3
6-10 reps
3A
Standing Calf Raise
3
12-15 reps
3B
Decline Crunch
3
8-12 reps
3C
Neck Extension
3
12-15 reps
4
Lying Leg Curl
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Leg Extension
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Wide Grip Pull-Up
3
AMRAP
2A
JM Press
3
8-12 reps
2B
Upright Row (Barbell)
3
12-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
4A
Decline Crunch
3
8-12 reps
4B
Face Pull
3
12-15 reps
5A
Spider Curl
3
12-15 reps
5B
Skull Crusher
3
8-12 reps
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
6B
Gripper
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Wide Grip Pull-Up
3
AMRAP
2A
JM Press
3
8-12 reps
2B
Upright Row (Barbell)
3
12-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
4A
Decline Crunch
3
8-12 reps
4B
Face Pull
3
12-15 reps
5A
Spider Curl
3
12-15 reps
5B
Skull Crusher
3
8-12 reps
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
6B
Gripper
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Wide Grip Pull-Up
3
AMRAP
2A
JM Press
3
8-12 reps
2B
Upright Row (Barbell)
3
12-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
4A
Decline Crunch
3
8-12 reps
4B
Face Pull
3
12-15 reps
5A
Spider Curl
3
12-15 reps
5B
Skull Crusher
3
8-12 reps
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
6B
Gripper
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Wide Grip Pull-Up
3
AMRAP
2A
JM Press
3
8-12 reps
2B
Upright Row (Barbell)
3
12-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
4A
Decline Crunch
3
8-12 reps
4B
Face Pull
3
12-15 reps
5A
Spider Curl
3
12-15 reps
5B
Skull Crusher
3
8-12 reps
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
6B
Gripper
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Wide Grip Pull-Up
3
AMRAP
2A
JM Press
3
8-12 reps
2B
Upright Row (Barbell)
3
12-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
4A
Decline Crunch
3
8-12 reps
4B
Face Pull
3
12-15 reps
5A
Spider Curl
3
12-15 reps
5B
Skull Crusher
3
8-12 reps
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
6B
Gripper
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Wide Grip Pull-Up
3
AMRAP
2A
JM Press
3
8-12 reps
2B
Upright Row (Barbell)
3
12-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
4A
Decline Crunch
3
8-12 reps
4B
Face Pull
3
12-15 reps
5A
Spider Curl
3
12-15 reps
5B
Skull Crusher
3
8-12 reps
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
6B
Gripper
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Wide Grip Pull-Up
3
AMRAP
2A
JM Press
3
8-12 reps
2B
Upright Row (Barbell)
3
12-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
4A
Decline Crunch
3
8-12 reps
4B
Face Pull
3
12-15 reps
5A
Spider Curl
3
12-15 reps
5B
Skull Crusher
3
8-12 reps
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
6B
Gripper
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Wide Grip Pull-Up
3
AMRAP
2A
JM Press
3
8-12 reps
2B
Upright Row (Barbell)
3
12-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
4A
Decline Crunch
3
8-12 reps
4B
Face Pull
3
12-15 reps
5A
Spider Curl
3
12-15 reps
5B
Skull Crusher
3
8-12 reps
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
6B
Gripper
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Wide Grip Pull-Up
3
AMRAP
2A
JM Press
3
8-12 reps
2B
Upright Row (Barbell)
3
12-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
4A
Decline Crunch
3
8-12 reps
4B
Face Pull
3
12-15 reps
5A
Spider Curl
3
12-15 reps
5B
Skull Crusher
3
8-12 reps
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
6B
Gripper
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Wide Grip Pull-Up
3
AMRAP
2A
JM Press
3
8-12 reps
2B
Upright Row (Barbell)
3
12-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
4A
Decline Crunch
3
8-12 reps
4B
Face Pull
3
12-15 reps
5A
Spider Curl
3
12-15 reps
5B
Skull Crusher
3
8-12 reps
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
6B
Gripper
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Wide Grip Pull-Up
3
AMRAP
2A
JM Press
3
8-12 reps
2B
Upright Row (Barbell)
3
12-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
4A
Decline Crunch
3
8-12 reps
4B
Face Pull
3
12-15 reps
5A
Spider Curl
3
12-15 reps
5B
Skull Crusher
3
8-12 reps
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
6B
Gripper
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
1B
Wide Grip Pull-Up
3
AMRAP
2A
JM Press
3
8-12 reps
2B
Upright Row (Barbell)
3
12-15 reps
3A
Preacher Curl (Barbell)
3
6-10 reps
3B
Overhead Tricep Extension (Cable)
3
6-10 reps
4A
Decline Crunch
3
8-12 reps
4B
Face Pull
3
12-15 reps
5A
Spider Curl
3
12-15 reps
5B
Skull Crusher
3
8-12 reps
6A
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
6B
Gripper
3
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Seal Row3 Sets
6-10 Reps
2
Bench Press (Barbell)3 Sets
4-8 Reps
3A
Pull-Up (Weighted)3 Sets
6-10 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-12 Reps
4A
Hammer Curl3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)3 Sets
6-10 Reps
5A
Decline Crunch3 Sets
8-12 Reps
5B
Neck Curl3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)3 Sets
8-12 Reps
Day 2
1
High Bar Squat (Barbell)3 Sets
4-8 Reps
2
Back Extension (Weighted)3 Sets
8-12 Reps
3A
Standing Calf Raise3 Sets
12-15 Reps
3B
Decline Crunch3 Sets
8-12 Reps
3C
Neck Extension3 Sets
12-15 Reps
4
Lying Leg Curl3 Sets
8-12 Reps
5
Hip Adductor (Machine)3 Sets
8-12 Reps
6
Leg Extension3 Sets
8-12 Reps
Day 3
1A
Overhead Press (Barbell)3 Sets
4-6 Reps
1B
Chin-Up (Weighted)3 Sets
6-10 Reps
2A
Larsen Press (Barbell)3 Sets
4-8 Reps
2B
Powell Raise3 Sets
8-12 Reps
3A
Incline Fly Press (Dumbbell)3 Sets
6-10 Reps
3B
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
4A
Hammer Curl3 Sets
6-10 Reps
4B
V-Handle Tricep Pushdown (Cable)3 Sets
6-10 Reps
5A
Decline Crunch3 Sets
8-12 Reps
5B
Neck Curl3 Sets
12-15 Reps
6A
Incline Curl (Dumbbell)3 Sets
6-10 Reps
6B
Incline Tricep Extension (Dumbbell)3 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
2
Squat (Smith Machine)3 Sets
6-10 Reps
3A
Standing Calf Raise3 Sets
12-15 Reps
3B
Decline Crunch3 Sets
8-12 Reps
3C
Neck Extension3 Sets
12-15 Reps
4
Lying Leg Curl3 Sets
8-12 Reps
5
Hip Adductor (Machine)3 Sets
8-12 Reps
6
Leg Extension3 Sets
8-12 Reps
Day 5
1A
Dip (Weighted)3 Sets
6-10 Reps
1B
Wide Grip Pull-Up3 Sets
AMRAP
2A
JM Press3 Sets
8-12 Reps
2B
Upright Row (Barbell)3 Sets
12-15 Reps
3A
Preacher Curl (Barbell)3 Sets
6-10 Reps
3B
Overhead Tricep Extension (Cable)3 Sets
6-10 Reps
4A
Decline Crunch3 Sets
8-12 Reps
4B
Face Pull3 Sets
12-15 Reps
5A
Spider Curl3 Sets
12-15 Reps
5B
Skull Crusher3 Sets
8-12 Reps
6A
Reverse Bicep Curl (EZ Bar)3 Sets
6-10 Reps
6B
Gripper3 Sets
8-12 Reps