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Bridge

by Sofoklis L.
2 athletes joined

Program Description

Inspired by air NH’s bridge program here is my own modified version of it. For people that like more volume and more isolation feel free to use . (Don’t kill me for skipping neck). You can change the exercises according to your liking and also modify the sets. I myself do for example 2 sets of RDL’s or Squats if I feel that they were enough. (Thickenator exercise means rear delt fly raise on a cable.)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 19, 2024 05:48
  • Last Edited
    Jul 07, 2024 06:23
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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
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
10-15 reps
4
Dumbbell Row
3
8-12 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
Lateral Raise (Cable)
2
8-12 reps
8
Pec Deck (Machine)
2
8-12 reps
9
Abs Crunch (Weighted)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
10-15 reps
4
Dumbbell Row
3
8-12 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
Lateral Raise (Cable)
2
8-12 reps
8
Pec Deck (Machine)
2
8-12 reps
9
Abs Crunch (Weighted)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
10-15 reps
4
Dumbbell Row
3
8-12 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
Lateral Raise (Cable)
2
8-12 reps
8
Pec Deck (Machine)
2
8-12 reps
9
Abs Crunch (Weighted)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
10-15 reps
4
Dumbbell Row
3
8-12 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
Lateral Raise (Cable)
2
8-12 reps
8
Pec Deck (Machine)
2
8-12 reps
9
Abs Crunch (Weighted)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
10-15 reps
4
Dumbbell Row
3
8-12 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
Lateral Raise (Cable)
2
8-12 reps
8
Pec Deck (Machine)
2
8-12 reps
9
Abs Crunch (Weighted)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
10-15 reps
4
Dumbbell Row
3
8-12 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
Lateral Raise (Cable)
2
8-12 reps
8
Pec Deck (Machine)
2
8-12 reps
9
Abs Crunch (Weighted)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
10-15 reps
4
Dumbbell Row
3
8-12 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
Lateral Raise (Cable)
2
8-12 reps
8
Pec Deck (Machine)
2
8-12 reps
9
Abs Crunch (Weighted)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
10-15 reps
4
Dumbbell Row
3
8-12 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
Lateral Raise (Cable)
2
8-12 reps
8
Pec Deck (Machine)
2
8-12 reps
9
Abs Crunch (Weighted)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
10-15 reps
4
Dumbbell Row
3
8-12 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
Lateral Raise (Cable)
2
8-12 reps
8
Pec Deck (Machine)
2
8-12 reps
9
Abs Crunch (Weighted)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
10-15 reps
4
Dumbbell Row
3
8-12 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
Lateral Raise (Cable)
2
8-12 reps
8
Pec Deck (Machine)
2
8-12 reps
9
Abs Crunch (Weighted)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
10-15 reps
4
Dumbbell Row
3
8-12 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
Lateral Raise (Cable)
2
8-12 reps
8
Pec Deck (Machine)
2
8-12 reps
9
Abs Crunch (Weighted)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2
Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
3
Fly Press (Dumbbell)
3
10-15 reps
4
Dumbbell Row
3
8-12 reps
5
Incline Curl (Dumbbell)
3
10-15 reps
6
Tricep Extension (Cable)
3
10-15 reps
7
Lateral Raise (Cable)
2
8-12 reps
8
Pec Deck (Machine)
2
8-12 reps
9
Abs Crunch (Weighted)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-9 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Lying Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Chest Fly (Cable)
2
10-15 reps
6
Lat Pulldown
2
8-12 reps
7
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
12-16 reps
8
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-9 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Lying Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Chest Fly (Cable)
2
10-15 reps
6
Lat Pulldown
2
8-12 reps
7
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
12-16 reps
8
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-9 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Lying Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Chest Fly (Cable)
2
10-15 reps
6
Lat Pulldown
2
8-12 reps
7
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
12-16 reps
8
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-9 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Lying Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Chest Fly (Cable)
2
10-15 reps
6
Lat Pulldown
2
8-12 reps
7
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
12-16 reps
8
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-9 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Lying Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Chest Fly (Cable)
2
10-15 reps
6
Lat Pulldown
2
8-12 reps
7
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
12-16 reps
8
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-9 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Lying Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Chest Fly (Cable)
2
10-15 reps
6
Lat Pulldown
2
8-12 reps
7
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
12-16 reps
8
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-9 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Lying Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Chest Fly (Cable)
2
10-15 reps
6
Lat Pulldown
2
8-12 reps
7
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
12-16 reps
8
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-9 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Lying Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Chest Fly (Cable)
2
10-15 reps
6
Lat Pulldown
2
8-12 reps
7
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
12-16 reps
8
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-9 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Lying Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Chest Fly (Cable)
2
10-15 reps
6
Lat Pulldown
2
8-12 reps
7
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
12-16 reps
8
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-9 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Lying Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Chest Fly (Cable)
2
10-15 reps
6
Lat Pulldown
2
8-12 reps
7
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
12-16 reps
8
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-9 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Lying Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Chest Fly (Cable)
2
10-15 reps
6
Lat Pulldown
2
8-12 reps
7
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
12-16 reps
8
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-9 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Lying Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Chest Fly (Cable)
2
10-15 reps
6
Lat Pulldown
2
8-12 reps
7
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
12-16 reps
8
Leg Raise (Captain's Chair)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Leg Press
3
10-15 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Hip Adductor (Machine)
3
15 reps
5
Upright Row (Barbell)
3
12-16 reps
6
Seated Calf Raise
5
10-15 reps
7
Abs Crunch (Weighted)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Leg Press
3
10-15 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Hip Adductor (Machine)
3
15 reps
5
Upright Row (Barbell)
3
12-16 reps
6
Seated Calf Raise
5
10-15 reps
7
Abs Crunch (Weighted)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Leg Press
3
10-15 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Hip Adductor (Machine)
3
15 reps
5
Upright Row (Barbell)
3
12-16 reps
6
Seated Calf Raise
5
10-15 reps
7
Abs Crunch (Weighted)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Leg Press
3
10-15 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Hip Adductor (Machine)
3
15 reps
5
Upright Row (Barbell)
3
12-16 reps
6
Seated Calf Raise
5
10-15 reps
7
Abs Crunch (Weighted)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Leg Press
3
10-15 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Hip Adductor (Machine)
3
15 reps
5
Upright Row (Barbell)
3
12-16 reps
6
Seated Calf Raise
5
10-15 reps
7
Abs Crunch (Weighted)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Leg Press
3
10-15 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Hip Adductor (Machine)
3
15 reps
5
Upright Row (Barbell)
3
12-16 reps
6
Seated Calf Raise
5
10-15 reps
7
Abs Crunch (Weighted)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Leg Press
3
10-15 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Hip Adductor (Machine)
3
15 reps
5
Upright Row (Barbell)
3
12-16 reps
6
Seated Calf Raise
5
10-15 reps
7
Abs Crunch (Weighted)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Leg Press
3
10-15 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Hip Adductor (Machine)
3
15 reps
5
Upright Row (Barbell)
3
12-16 reps
6
Seated Calf Raise
5
10-15 reps
7
Abs Crunch (Weighted)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Leg Press
3
10-15 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Hip Adductor (Machine)
3
15 reps
5
Upright Row (Barbell)
3
12-16 reps
6
Seated Calf Raise
5
10-15 reps
7
Abs Crunch (Weighted)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Leg Press
3
10-15 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Hip Adductor (Machine)
3
15 reps
5
Upright Row (Barbell)
3
12-16 reps
6
Seated Calf Raise
5
10-15 reps
7
Abs Crunch (Weighted)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Leg Press
3
10-15 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Hip Adductor (Machine)
3
15 reps
5
Upright Row (Barbell)
3
12-16 reps
6
Seated Calf Raise
5
10-15 reps
7
Abs Crunch (Weighted)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Leg Press
3
10-15 reps
3
Chest Supported Row (Machine)
3
6-10 reps
4
Hip Adductor (Machine)
3
15 reps
5
Upright Row (Barbell)
3
12-16 reps
6
Seated Calf Raise
5
10-15 reps
7
Abs Crunch (Weighted)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pullover (EZ Bar)
3
8-12 reps
3
Shoulder Press (Machine)
3
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
5
Bayesian Curl
4
10-14 reps
6
Thickenator
3
AMRAP
7
Lateral Raise (Cable)
2
AMRAP
8
Wrist Curls
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pullover (EZ Bar)
3
8-12 reps
3
Shoulder Press (Machine)
3
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
5
Bayesian Curl
4
10-14 reps
6
Thickenator
3
AMRAP
7
Lateral Raise (Cable)
2
AMRAP
8
Wrist Curls
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pullover (EZ Bar)
3
8-12 reps
3
Shoulder Press (Machine)
3
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
5
Bayesian Curl
4
10-14 reps
6
Thickenator
3
AMRAP
7
Lateral Raise (Cable)
2
AMRAP
8
Wrist Curls
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pullover (EZ Bar)
3
8-12 reps
3
Shoulder Press (Machine)
3
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
5
Bayesian Curl
4
10-14 reps
6
Thickenator
3
AMRAP
7
Lateral Raise (Cable)
2
AMRAP
8
Wrist Curls
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pullover (EZ Bar)
3
8-12 reps
3
Shoulder Press (Machine)
3
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
5
Bayesian Curl
4
10-14 reps
6
Thickenator
3
AMRAP
7
Lateral Raise (Cable)
2
AMRAP
8
Wrist Curls
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pullover (EZ Bar)
3
8-12 reps
3
Shoulder Press (Machine)
3
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
5
Bayesian Curl
4
10-14 reps
6
Thickenator
3
AMRAP
7
Lateral Raise (Cable)
2
AMRAP
8
Wrist Curls
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pullover (EZ Bar)
3
8-12 reps
3
Shoulder Press (Machine)
3
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
5
Bayesian Curl
4
10-14 reps
6
Thickenator
3
AMRAP
7
Lateral Raise (Cable)
2
AMRAP
8
Wrist Curls
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pullover (EZ Bar)
3
8-12 reps
3
Shoulder Press (Machine)
3
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
5
Bayesian Curl
4
10-14 reps
6
Thickenator
3
AMRAP
7
Lateral Raise (Cable)
2
AMRAP
8
Wrist Curls
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pullover (EZ Bar)
3
8-12 reps
3
Shoulder Press (Machine)
3
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
5
Bayesian Curl
4
10-14 reps
6
Thickenator
3
AMRAP
7
Lateral Raise (Cable)
2
AMRAP
8
Wrist Curls
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pullover (EZ Bar)
3
8-12 reps
3
Shoulder Press (Machine)
3
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
5
Bayesian Curl
4
10-14 reps
6
Thickenator
3
AMRAP
7
Lateral Raise (Cable)
2
AMRAP
8
Wrist Curls
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pullover (EZ Bar)
3
8-12 reps
3
Shoulder Press (Machine)
3
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
5
Bayesian Curl
4
10-14 reps
6
Thickenator
3
AMRAP
7
Lateral Raise (Cable)
2
AMRAP
8
Wrist Curls
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Pullover (EZ Bar)
3
8-12 reps
3
Shoulder Press (Machine)
3
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
5
Bayesian Curl
4
10-14 reps
6
Thickenator
3
AMRAP
7
Lateral Raise (Cable)
2
AMRAP
8
Wrist Curls
2
AMRAP
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
2
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
3
Fly Press (Dumbbell)
3 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
8
Pec Deck (Machine)
2 Sets
8-12 Reps
9
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Paused)
3 Sets
6-9 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Chest Fly (Cable)
2 Sets
10-15 Reps
6
Lat Pulldown
2 Sets
8-12 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
6-10 Reps
12-16 Reps
8
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
10-15 Reps
3
Chest Supported Row (Machine)
3 Sets
6-10 Reps
4
Hip Adductor (Machine)
3 Sets
15 Reps
5
Upright Row (Barbell)
3 Sets
12-16 Reps
6
Seated Calf Raise
5 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Pullover (EZ Bar)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
5
Bayesian Curl
4 Sets
10-14 Reps
6
Thickenator
3 Sets
AMRAP
7
Lateral Raise (Cable)
2 Sets
AMRAP
8
Wrist Curls
2 Sets
AMRAP