logo
BoostcampPNG

Bulking Workout Plan

by null
130 athletes joined

Program Description

Hypertrophy + Strength Gains

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2024 02:59
  • Last Edited
    Jun 22, 2025 09:08

Summary

Embark on an 11-week journey with the Bulking Workout Plan, designed to maximize muscle gains and strength. This comprehensive program requires a commitment of 6 days per week, focusing on compound and isolation exercises tailored for every major muscle group. With a mix of machines, free weights, and bodyweight movements, you'll engage your muscles effectively while learning proper techniques through instructional videos. Get ready to fuel your growth and transform your physique with a structured approach that delivers results!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
15 reps
55%
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Single Arm Iso Row
3
15 reps
-
7
Chest Supported Row (Machine)
3
15 reps
-
8
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
15 reps
60%
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Single Arm Iso Row
3
15 reps
-
7
Chest Supported Row (Machine)
3
15 reps
-
8
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
15 reps
65%
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Chest Press (Machine)
3
15 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Lat Pulldown
3
15 reps
-
6
Single Arm Iso Row
3
15 reps
-
7
Chest Supported Row (Machine)
3
15 reps
-
8
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Single Arm Iso Row
3
12 reps
-
7
Chest Supported Row (Machine)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
6
Single Arm Iso Row
3
12 reps
-
7
Chest Supported Row (Machine)
3
12 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Single Arm Iso Row
3
10 reps
-
7
Chest Supported Row (Machine)
3
10 reps
-
8
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
3 reps
3 reps
85%
75%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Lat Pulldown
3
8 reps
-
6
Single Arm Iso Row
3
8 reps
-
7
Chest Supported Row (Machine)
3
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
2 reps
90%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Lat Pulldown
3
8 reps
-
6
Single Arm Iso Row
3
8 reps
-
7
Chest Supported Row (Machine)
3
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
2 reps
95%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Lat Pulldown
3
8 reps
-
6
Single Arm Iso Row
3
8 reps
-
7
Chest Supported Row (Machine)
3
8 reps
-
8
Rear Delt Fly (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Dip (Bodyweight)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Iso Row
3
8 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Leg Press
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Seated Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15 reps
-
2
Skull Crusher
3
15 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
15 reps
-
5
Seated Military Press (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15 reps
-
2
Skull Crusher
3
15 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
15 reps
-
5
Seated Military Press (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15 reps
-
2
Skull Crusher
3
15 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
15 reps
-
5
Seated Military Press (Barbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Barbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Upright Row (Barbell)
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Military Press (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Upright Row (Barbell)
3
12 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Seated Military Press (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Preacher Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
-
2
Skull Crusher
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
-
2
Skull Crusher
3
10 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Shoulder Press (Plate Loaded)
3
10 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8 reps
-
2
Skull Crusher
3
8 reps
-
3
Upright Row (Barbell)
3
8 reps
-
4
Shoulder Press (Plate Loaded)
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8 reps
-
2
Skull Crusher
3
8 reps
-
3
Upright Row (Barbell)
3
8 reps
-
4
Shoulder Press (Plate Loaded)
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8 reps
-
2
Skull Crusher
3
8 reps
-
3
Upright Row (Barbell)
3
8 reps
-
4
Shoulder Press (Plate Loaded)
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Preacher Curl (Barbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8 reps
-
2
Skull Crusher
3
8 reps
-
3
Upright Row (Barbell)
3
8 reps
-
4
Shoulder Press (Plate Loaded)
3
8 reps
-
5
Seated Military Press (Barbell)
1
1
1
8 reps
4 reps
1 reps
-
-
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Preacher Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
50%
2
Bench Press (Close Grip)
2
12 reps
-
3
Bench Press (Paused)
2
12 reps
-
4
JM Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
60%
2
Bench Press (Close Grip)
2
12 reps
-
3
Bench Press (Paused)
2
12 reps
-
4
JM Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
65%
2
Bench Press (Close Grip)
2
12 reps
-
3
Bench Press (Paused)
2
12 reps
-
4
JM Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Paused)
2
10 reps
-
4
JM Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
2
10 reps
-
3
Bench Press (Paused)
2
10 reps
-
4
JM Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Close Grip)
2
8 reps
-
3
Bench Press (Paused)
2
8 reps
-
4
JM Press
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
2
8 reps
-
3
Bench Press (Paused)
2
8 reps
-
4
JM Press
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
80%
2
Bench Press (Close Grip)
2
6 reps
-
3
Bench Press (Paused)
2
6 reps
-
4
JM Press
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
85%
2
Bench Press (Close Grip)
2
6 reps
-
3
Bench Press (Paused)
2
6 reps
-
4
JM Press
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
90%
2
Bench Press (Close Grip)
2
6 reps
-
3
Bench Press (Paused)
2
6 reps
-
4
JM Press
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
55%
2
Romanian Deadlift (Dumbbell)
2
15 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
55%
2
Romanian Deadlift (Dumbbell)
2
15 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
55%
2
Romanian Deadlift (Dumbbell)
2
15 reps
-
3
Leg Extension
2
15 reps
-
4
Leg Curl
2
15 reps
-
5
Leg Press
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Leg Press
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
3 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Leg Press
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Dumbbell)
2
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Skull Crusher
2
15 reps
-
5
Preacher Curl (Barbell)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Shoulder Press (Plate Loaded)
3
15 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Dumbbell)
2
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Skull Crusher
2
15 reps
-
5
Preacher Curl (Barbell)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Shoulder Press (Plate Loaded)
3
15 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Dumbbell)
2
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Skull Crusher
2
15 reps
-
5
Preacher Curl (Barbell)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Shoulder Press (Plate Loaded)
3
15 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Bent Over Row (Dumbbell)
2
10 reps
-
3
Tricep Extension (Cable)
2
10 reps
-
4
Skull Crusher
2
10 reps
-
5
Preacher Curl (Barbell)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Shoulder Press (Plate Loaded)
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
-
2
Bent Over Row (Dumbbell)
2
12 reps
-
3
Tricep Extension (Cable)
2
12 reps
-
4
Skull Crusher
2
12 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Shoulder Press (Plate Loaded)
3
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Week 1
1 / 11 Weeks
Day 2
1
Hack Squat
3 Sets
15 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
15 Reps
55%
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
3
Chest Press (Machine)
3 Sets
15 Reps
-
4
Dip (Bodyweight)
3 Sets
12 Reps
-
5
Lat Pulldown
3 Sets
15 Reps
-
6
Single Arm Iso Row
3 Sets
15 Reps
-
7
Chest Supported Row (Machine)
3 Sets
15 Reps
-
8
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
15 Reps
50%
2
Bench Press (Close Grip)
2 Sets
12 Reps
-
3
Bench Press (Paused)
2 Sets
12 Reps
-
4
JM Press
3 Sets
12 Reps
-
Day 3
1
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
2
Skull Crusher
3 Sets
15 Reps
-
3
Upright Row (Barbell)
3 Sets
15 Reps
-
4
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
-
5
Seated Military Press (Barbell)
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
7
Preacher Curl (Barbell)
2 Sets
15 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
15 Reps
55%
2
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
-
3
Leg Extension
2 Sets
15 Reps
-
4
Leg Curl
2 Sets
15 Reps
-
5
Leg Press
3 Sets
15 Reps
-
Day 6
1
Lat Pulldown
2 Sets
15 Reps
-
2
Bent Over Row (Dumbbell)
2 Sets
15 Reps
-
3
Tricep Extension (Cable)
2 Sets
15 Reps
-
4
Skull Crusher
2 Sets
15 Reps
-
5
Preacher Curl (Barbell)
2 Sets
15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
15 Reps
-
7
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-