5.0
(1 rating)
Program Description
"So buff, so sexy, so amazing, so smart, so handsome". This is totally what people tell me on the regular since starting this program. Don't believe me? THEN START IT YOURSELF AND TELL ME YOUR RESULTS! YA JERK!?! (Not beginner friendly)
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 29, 2025 08:46
- Last EditedApr 06, 2025 04:16
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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
1A
Incline Bench Press (Barbell)
3
8-10 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
3-5 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
3-5 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
3-5 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
3-5 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
3-5 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
3-5 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
3-5 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
3-5 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
3-5 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
3-5 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
3-5 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
3-5 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2B
Incline Curl (Dumbbell)
4
6-12 reps
-
2C
Standing Calf Raise
4
10-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
4
8-12 reps
-
3C
Upright Row (Dumbbell)
4
10-15 reps
-
3D
Split Squat (Bodyweight)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2B
Incline Curl (Dumbbell)
4
6-12 reps
-
2C
Standing Calf Raise
4
10-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
4
8-12 reps
-
3C
Upright Row (Dumbbell)
4
10-15 reps
-
3D
Split Squat (Bodyweight)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2B
Incline Curl (Dumbbell)
4
6-12 reps
-
2C
Standing Calf Raise
4
10-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
4
8-12 reps
-
3C
Upright Row (Dumbbell)
4
10-15 reps
-
3D
Split Squat (Bodyweight)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2B
Incline Curl (Dumbbell)
4
6-12 reps
-
2C
Standing Calf Raise
4
10-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
4
8-12 reps
-
3C
Upright Row (Dumbbell)
4
10-15 reps
-
3D
Split Squat (Bodyweight)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2B
Incline Curl (Dumbbell)
4
6-12 reps
-
2C
Standing Calf Raise
4
10-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
4
8-12 reps
-
3C
Upright Row (Dumbbell)
4
10-15 reps
-
3D
Split Squat (Bodyweight)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2B
Incline Curl (Dumbbell)
4
6-12 reps
-
2C
Standing Calf Raise
4
10-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
4
8-12 reps
-
3C
Upright Row (Dumbbell)
4
10-15 reps
-
3D
Split Squat (Bodyweight)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2B
Incline Curl (Dumbbell)
4
6-12 reps
-
2C
Standing Calf Raise
4
10-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
4
8-12 reps
-
3C
Upright Row (Dumbbell)
4
10-15 reps
-
3D
Split Squat (Bodyweight)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2B
Incline Curl (Dumbbell)
4
6-12 reps
-
2C
Standing Calf Raise
4
10-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
4
8-12 reps
-
3C
Upright Row (Dumbbell)
4
10-15 reps
-
3D
Split Squat (Bodyweight)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2B
Incline Curl (Dumbbell)
4
6-12 reps
-
2C
Standing Calf Raise
4
10-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
4
8-12 reps
-
3C
Upright Row (Dumbbell)
4
10-15 reps
-
3D
Split Squat (Bodyweight)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2B
Incline Curl (Dumbbell)
4
6-12 reps
-
2C
Standing Calf Raise
4
10-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
4
8-12 reps
-
3C
Upright Row (Dumbbell)
4
10-15 reps
-
3D
Split Squat (Bodyweight)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2B
Incline Curl (Dumbbell)
4
6-12 reps
-
2C
Standing Calf Raise
4
10-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
4
8-12 reps
-
3C
Upright Row (Dumbbell)
4
10-15 reps
-
3D
Split Squat (Bodyweight)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-20 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
2B
Incline Curl (Dumbbell)
4
6-12 reps
-
2C
Standing Calf Raise
4
10-20 reps
-
3A
Leg Press
4
10-15 reps
-
3B
Dumbbell Row
4
8-12 reps
-
3C
Upright Row (Dumbbell)
4
10-15 reps
-
3D
Split Squat (Bodyweight)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
JM Press
4
8-12 reps
-
2C
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
JM Press
4
8-12 reps
-
2C
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
JM Press
4
8-12 reps
-
2C
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
JM Press
4
8-12 reps
-
2C
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
JM Press
4
8-12 reps
-
2C
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
JM Press
4
8-12 reps
-
2C
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
JM Press
4
8-12 reps
-
2C
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
JM Press
4
8-12 reps
-
2C
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
JM Press
4
8-12 reps
-
2C
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
JM Press
4
8-12 reps
-
2C
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
JM Press
4
8-12 reps
-
2C
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
JM Press
4
8-12 reps
-
2C
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Smith Machine)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Squat (Smith Machine)
4
10-15 reps
-
2B
Preacher Curl (Dumbbell)
4
6-12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Smith Machine)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Squat (Smith Machine)
4
10-15 reps
-
2B
Preacher Curl (Dumbbell)
4
6-12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Smith Machine)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Squat (Smith Machine)
4
10-15 reps
-
2B
Preacher Curl (Dumbbell)
4
6-12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Smith Machine)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Squat (Smith Machine)
4
10-15 reps
-
2B
Preacher Curl (Dumbbell)
4
6-12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Smith Machine)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Squat (Smith Machine)
4
10-15 reps
-
2B
Preacher Curl (Dumbbell)
4
6-12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Smith Machine)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Squat (Smith Machine)
4
10-15 reps
-
2B
Preacher Curl (Dumbbell)
4
6-12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Smith Machine)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Squat (Smith Machine)
4
10-15 reps
-
2B
Preacher Curl (Dumbbell)
4
6-12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Smith Machine)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Squat (Smith Machine)
4
10-15 reps
-
2B
Preacher Curl (Dumbbell)
4
6-12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Smith Machine)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Squat (Smith Machine)
4
10-15 reps
-
2B
Preacher Curl (Dumbbell)
4
6-12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Smith Machine)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Squat (Smith Machine)
4
10-15 reps
-
2B
Preacher Curl (Dumbbell)
4
6-12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Smith Machine)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Squat (Smith Machine)
4
10-15 reps
-
2B
Preacher Curl (Dumbbell)
4
6-12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Smith Machine)
3
3 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Squat (Smith Machine)
4
10-15 reps
-
2B
Preacher Curl (Dumbbell)
4
6-12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)3 Sets
8-10 Reps
-
1B
Pullover (Dumbbell)3 Sets
6-10 Reps
-
2A
Overhead Press (Barbell)3 Sets
6-10 Reps
-
2B
Cable Crunch3 Sets
8-12 Reps
-
3A
Bench Press (Dumbbell)4 Sets
3-5 Reps
-
3B
Tricep Extension (Cable)4 Sets
10-15 Reps
-
3C
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
Day 2
1A
Pull-Up (Bodyweight)3 Sets
5-20 Reps
-
1B
Leg Extension3 Sets
10-15 Reps
-
2A
Romanian Deadlift (Dumbbell)4 Sets
8-12 Reps
-
2B
Incline Curl (Dumbbell)4 Sets
6-12 Reps
-
2C
Standing Calf Raise4 Sets
10-20 Reps
-
3A
Leg Press4 Sets
10-15 Reps
-
3B
Dumbbell Row4 Sets
8-12 Reps
-
3C
Upright Row (Dumbbell)4 Sets
10-15 Reps
-
3D
Split Squat (Bodyweight)3 Sets
8-10 Reps
-
Day 3
1A
Bench Press (Close Grip)3 Sets
6-10 Reps
-
1B
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
2A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2B
JM Press4 Sets
8-12 Reps
-
2C
Russian Twist (Dumbbell)4 Sets
10-15 Reps
-
Day 4
1A
Deadlift (Smith Machine)3 Sets
3 Reps
-
1B
Seated Calf Raise3 Sets
15-20 Reps
-
2A
Squat (Smith Machine)4 Sets
10-15 Reps
-
2B
Preacher Curl (Dumbbell)4 Sets
6-12 Reps
-
3A
Kroc Row4 Sets
8-12 Reps
-
3B
Lateral Raise (Cable)4 Sets
10-15 Reps
-
Day 5
1
Cardio1 Set
30 mins
-