logo
BoostcampPNG

BUFF dudes

by Michael I.
1 athletes joined

Program Description

This is a beginner guide or workout plan to lose weight.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 15, 2025 06:21
  • Last Edited
    Jun 18, 2025 11:35

Summary

Unleash your inner strength with the BUFF dudes program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll tackle a variety of compound and isolation exercises, including Back Squats, Pull-Ups, and Romanian Deadlifts, all aimed at building muscle and enhancing overall strength. Each workout is structured to push your limits, ensuring you maximize gains while honing your technique. Get ready to transform your physique and elevate your performance in the gym!
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
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squats
4
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 6
3
Barbell Hack Squat
4
8 reps
RPE 6
4
Split Squat (Dumbbell)
4
8 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squats
4
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 6
3
Barbell Hack Squat
4
8 reps
RPE 6
4
Split Squat (Dumbbell)
4
8 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squats
4
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 6
3
Barbell Hack Squat
4
8 reps
RPE 6
4
Split Squat (Dumbbell)
4
8 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Pull-Up (Bodyweight)
4
10 reps
RPE 6
3
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Straight Arm Pulldown
4
10 reps
RPE 6
5
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Cable Crossover
4
10 reps
RPE 6
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 6
8
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Pull-Up (Bodyweight)
4
10 reps
RPE 6
3
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Straight Arm Pulldown
4
10 reps
RPE 6
5
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Cable Crossover
4
10 reps
RPE 6
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 6
8
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Pull-Up (Bodyweight)
4
10 reps
RPE 6
3
T-Bar Row
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Straight Arm Pulldown
4
10 reps
RPE 6
5
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Cable Crossover
4
10 reps
RPE 6
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 6
8
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Landmine Press
4
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Skull Crusher (Barbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
French Press
3
8 reps
-
8
Wood Chop
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Landmine Press
4
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Skull Crusher (Barbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
French Press
3
8 reps
-
8
Wood Chop
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Landmine Press
4
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Skull Crusher (Barbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
French Press
3
8 reps
-
8
Wood Chop
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Landmine Press
4
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Skull Crusher (Barbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
French Press
3
8 reps
-
8
Wood Chop
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Landmine Press
4
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Skull Crusher (Barbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
French Press
3
8 reps
-
8
Wood Chop
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Landmine Press
4
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Skull Crusher (Barbell)
4
8 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
French Press
3
8 reps
-
8
Wood Chop
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 6
2
Pendlay Row
4
8 reps
RPE 6
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
5
Alternating Dumbbell Curl
3
8 reps
RPE 6
6
Bent Leg Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 6
2
Pendlay Row
4
8 reps
RPE 6
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
5
Alternating Dumbbell Curl
3
8 reps
RPE 6
6
Bent Leg Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 6
2
Pendlay Row
4
8 reps
RPE 6
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
5
Alternating Dumbbell Curl
3
8 reps
RPE 6
6
Bent Leg Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Walking Lunge
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Seated Calf Raise
5
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Walking Lunge
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Seated Calf Raise
5
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Walking Lunge
4
10 reps
-
4
Leg Extension
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Seated Calf Raise
5
10 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Walking Lunge
4
8 reps
-
5
Hamstring Curl
4
8 reps
-
6
Leg Extension
3
8 reps
-
7
Seated Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Walking Lunge
4
8 reps
-
5
Hamstring Curl
4
8 reps
-
6
Leg Extension
3
8 reps
-
7
Seated Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Walking Lunge
4
8 reps
-
5
Hamstring Curl
4
8 reps
-
6
Leg Extension
3
8 reps
-
7
Seated Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Walking Lunge
4
8 reps
-
5
Hamstring Curl
4
8 reps
-
6
Leg Extension
3
8 reps
-
7
Seated Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Walking Lunge
4
8 reps
-
5
Hamstring Curl
4
8 reps
-
6
Leg Extension
3
8 reps
-
7
Seated Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Walking Lunge
4
8 reps
-
5
Hamstring Curl
4
8 reps
-
6
Leg Extension
3
8 reps
-
7
Seated Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
-
-
-
-
-
8
Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Incline Bench Press (Barbell)
4
8 reps
RPE 6
3
Dip (Bodyweight)
4
8 reps
RPE 6
4
Reverse Grip Skull Crusher
3
8 reps
RPE 6
5
Oblique Crunch
3
15 reps
RPE 6
6
French Press
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Incline Bench Press (Barbell)
4
8 reps
RPE 6
3
Dip (Bodyweight)
4
8 reps
RPE 6
4
Reverse Grip Skull Crusher
3
8 reps
RPE 6
5
Oblique Crunch
3
15 reps
RPE 6
6
French Press
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Incline Bench Press (Barbell)
4
8 reps
RPE 6
3
Dip (Bodyweight)
4
8 reps
RPE 6
4
Reverse Grip Skull Crusher
3
8 reps
RPE 6
5
Oblique Crunch
3
15 reps
RPE 6
6
French Press
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Upright Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Face Pull
4
10 reps
-
4
Front Raise
4
10 reps
-
5
Shrug (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Reaching Situp
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Upright Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Face Pull
4
10 reps
-
4
Front Raise
4
10 reps
-
5
Shrug (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Reaching Situp
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
2
Upright Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Face Pull
4
10 reps
-
4
Front Raise
4
10 reps
-
5
Shrug (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
6
Reaching Situp
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
8 reps
-
2
Pendlay Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Wide-Grip Row (Cable)
4
8 reps
-
4
Underhand Lat Pulldown
4
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Preacher Curl (Barbell)
3
8 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
8 reps
-
2
Pendlay Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Wide-Grip Row (Cable)
4
8 reps
-
4
Underhand Lat Pulldown
4
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Preacher Curl (Barbell)
3
8 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
8 reps
-
2
Pendlay Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Wide-Grip Row (Cable)
4
8 reps
-
4
Underhand Lat Pulldown
4
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Preacher Curl (Barbell)
3
8 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
8 reps
-
2
Pendlay Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Wide-Grip Row (Cable)
4
8 reps
-
4
Underhand Lat Pulldown
4
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Preacher Curl (Barbell)
3
8 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
8 reps
-
2
Pendlay Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Wide-Grip Row (Cable)
4
8 reps
-
4
Underhand Lat Pulldown
4
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Preacher Curl (Barbell)
3
8 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
8 reps
-
2
Pendlay Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Wide-Grip Row (Cable)
4
8 reps
-
4
Underhand Lat Pulldown
4
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
4
8 reps
-
7
Preacher Curl (Barbell)
3
8 reps
-
8
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 6
2
Arnold Press
4
8 reps
RPE 6
3
Barbell Row
4
8 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
5
Shrug (Barbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 6
2
Arnold Press
4
8 reps
RPE 6
3
Barbell Row
4
8 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
5
Shrug (Barbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
8 reps
RPE 6
2
Arnold Press
4
8 reps
RPE 6
3
Barbell Row
4
8 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
5
Shrug (Barbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lying Tricep Extension (Barbell)
4
10 reps
-
3
Tricep Extension (Cable)
4
10 reps
-
4
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hammer Curl
4
10 reps
-
6
Preacher Curl (Barbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lying Tricep Extension (Barbell)
4
10 reps
-
3
Tricep Extension (Cable)
4
10 reps
-
4
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hammer Curl
4
10 reps
-
6
Preacher Curl (Barbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Lying Tricep Extension (Barbell)
4
10 reps
-
3
Tricep Extension (Cable)
4
10 reps
-
4
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hammer Curl
4
10 reps
-
6
Preacher Curl (Barbell)
4
10 reps
-
7
Hanging Leg Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Overhead Press (Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Upright Row (Dumbbell)
4
8 reps
-
4
Face Pull
4
8 reps
-
5
Lying Reverse Fly
3
8 reps
-
6
Front Raise
3
8 reps
-
7
Shrug (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Overhead Press (Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Upright Row (Dumbbell)
4
8 reps
-
4
Face Pull
4
8 reps
-
5
Lying Reverse Fly
3
8 reps
-
6
Front Raise
3
8 reps
-
7
Shrug (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Overhead Press (Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Upright Row (Dumbbell)
4
8 reps
-
4
Face Pull
4
8 reps
-
5
Lying Reverse Fly
3
8 reps
-
6
Front Raise
3
8 reps
-
7
Shrug (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Overhead Press (Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Upright Row (Dumbbell)
4
8 reps
-
4
Face Pull
4
8 reps
-
5
Lying Reverse Fly
3
8 reps
-
6
Front Raise
3
8 reps
-
7
Shrug (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Overhead Press (Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Upright Row (Dumbbell)
4
8 reps
-
4
Face Pull
4
8 reps
-
5
Lying Reverse Fly
3
8 reps
-
6
Front Raise
3
8 reps
-
7
Shrug (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Russian Twist (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
-
2
Overhead Press (Machine)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
3
Upright Row (Dumbbell)
4
8 reps
-
4
Face Pull
4
8 reps
-
5
Lying Reverse Fly
3
8 reps
-
6
Front Raise
3
8 reps
-
7
Shrug (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
8
Russian Twist (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Step-Up (Weighted)
4
10 reps
-
3
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Single Leg Romanian Deadlift
4
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Step-Up (Weighted)
4
10 reps
-
3
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Single Leg Romanian Deadlift
4
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Step-Up (Weighted)
4
10 reps
-
3
Hack Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Single Leg Romanian Deadlift
4
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Barbell Hack Squat
4
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Standing Calf Raise
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Plank
3
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Barbell Hack Squat
4
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Standing Calf Raise
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Plank
3
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Barbell Hack Squat
4
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Standing Calf Raise
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Plank
3
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Barbell Hack Squat
4
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Standing Calf Raise
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Plank
3
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Barbell Hack Squat
4
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Standing Calf Raise
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Plank
3
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Barbell Hack Squat
4
8 reps
-
4
Hamstring Curl
3
8 reps
-
5
Standing Calf Raise
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Plank
3
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Back Squats
4 Sets
8 Reps
@6
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@6
3
Barbell Hack Squat
4 Sets
8 Reps
@6
4
Split Squat (Dumbbell)
4 Sets
8 Reps
@6
5
Seated Calf Raise
4 Sets
15 Reps
@8
6
Cable Crunch
3 Sets
15 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
@6
2
Pendlay Row
4 Sets
8 Reps
@6
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@6
4
Bicep Curl (Barbell)
3 Sets
8 Reps
@6
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@6
6
Bent Leg Raise
3 Sets
15 Reps
@6
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
@6
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@6
3
Dip (Bodyweight)
4 Sets
8 Reps
@6
4
Reverse Grip Skull Crusher
3 Sets
8 Reps
@6
5
Oblique Crunch
3 Sets
15 Reps
@6
6
French Press
3 Sets
8 Reps
@6
Day 4
1
Overhead Press (Machine)
4 Sets
8 Reps
@6
2
Arnold Press
4 Sets
8 Reps
@6
3
Barbell Row
4 Sets
8 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
5
Shrug (Barbell)
3 Sets
8 Reps
@6
6
Bicycle Crunch
3 Sets
15 Reps
@6