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Break Yourself

by Tone R.

Program Description

Hypertrophy through the big 3

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2024 06:12
  • Last Edited
    Jun 18, 2025 12:20

Summary

Unleash your potential with the "Break Yourself" program, a comprehensive 12-week journey designed to push your limits and redefine your strength. Committing to five days a week, you'll tackle a mix of barbell, machine, and bodyweight exercises, focusing on key movements like the bench press, squats, and tricep extensions. Each session is crafted to enhance muscle growth and endurance, ensuring you break through plateaus and achieve your fitness goals. Get ready to transform your body and mindset—it's time to break yourself for the better!
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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 (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
JM Press
2
15 reps
-
4
Incline Bench Press (Barbell)
2
15 reps
-
5
French Press
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
20 reps
-
7
Lat Pulldown
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Leg Extension
3
15 reps
-
4
Walking Lunge
3
15 reps
-
5
Hamstring Curl
2
20 reps
-
6
Leg Press
2
15 reps
-
7
Romanian Deadlift (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
10 reps
-
2
Bench Press (Wide Grip)
2
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Skull Crusher
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
15 reps
-
7
Single Arm Row (Dumbbell)
2
20 reps
-
8
Lat Pulldown
2
15 reps
-
9
Hammer Curl
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Bent Over Row (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10 reps
-
1B
Alternating Dumbbell Curl
3
10 reps
-
1C
Seated Row (Cable)
3
10 reps
-
1D
Tricep Rope Push Down (Cable)
3
10 reps
-
1E
Skull Crusher
3
10 reps
-
2A
Seated Row (Cable)
3
10 reps
-
2B
Tricep Rope Push Down (Cable)
3
10 reps
-
2C
Skull Crusher
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Bench Press (Wide Grip)
2 Sets
10 Reps
-
3
JM Press
2 Sets
15 Reps
-
4
Incline Bench Press (Barbell)
2 Sets
15 Reps
-
5
French Press
2 Sets
15 Reps
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
-
7
Lat Pulldown
3 Sets
15 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Front Squat (Barbell)
2 Sets
10 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Walking Lunge
3 Sets
15 Reps
-
5
Hamstring Curl
2 Sets
20 Reps
-
6
Leg Press
2 Sets
15 Reps
-
7
Romanian Deadlift (Barbell)
2 Sets
15 Reps
-
Day 3
1
Overhead Press (Machine)
3 Sets
10 Reps
-
2
Bench Press (Wide Grip)
2 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Skull Crusher
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6
One Arm Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
7
Single Arm Row (Dumbbell)
2 Sets
20 Reps
-
8
Lat Pulldown
2 Sets
15 Reps
-
9
Hammer Curl
2 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
15 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
1B
Alternating Dumbbell Curl
3 Sets
10 Reps
-
1C
Seated Row (Cable)
3 Sets
10 Reps
-
1D
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
1E
Skull Crusher
3 Sets
10 Reps
-
2A
Seated Row (Cable)
3 Sets
10 Reps
-
2B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
2C
Skull Crusher
3 Sets
10 Reps
-