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BoostcampPNG

HEAVENLY RESTRICTED

by Alexander O.

Program Description

Yes

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 10, 2025 01:01
  • Last Edited
    Jul 12, 2025 08:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Lean In Lateral Raise (Cable)
4
8-10 reps
-
1B
Incline Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
3
8-10 reps
-
2B
Cable Crossover Ladder
3
8-10 reps
-
3A
Pull-Up (Ring)
4
8-10 reps
-
3B
Cable Crunch
4
8-10 reps
-
4A
Sissy Squat
2
8-10 reps
-
4B
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
10-12 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
10-12 reps
-
2B
Pec Deck (Machine)
3
10-12 reps
-
3A
Lat Pulldown (Dual Handle)
4
10-12 reps
-
3B
Abs Crunch (Machine)
4
10-12 reps
-
4A
Sissy Squat
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
8-10 reps
-
1B
Incline Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Cable Crossover Ladder
3
8-10 reps
-
3A
Pull-Up (Ring)
4
8-10 reps
-
3B
Cable Crunch
4
8-10 reps
-
4A
Sissy Squat
3
8-10 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
10-12 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
10-12 reps
-
2B
Pec Deck (Machine)
3
10-12 reps
-
3A
Lat Pulldown (Dual Handle)
4
10-12 reps
-
3B
Abs Crunch (Machine)
4
10-12 reps
-
4A
Sissy Squat
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
8-10 reps
-
1B
Incline Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Cable Crossover Ladder
3
8-10 reps
-
3A
Pull-Up (Ring)
4
8-10 reps
-
3B
Cable Crunch
4
8-10 reps
-
4A
Sissy Squat
3
8-10 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
10-12 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
3
10-12 reps
-
2B
Pec Deck (Machine)
3
10-12 reps
-
3A
Lat Pulldown (Dual Handle)
4
10-12 reps
-
3B
Abs Crunch (Machine)
4
10-12 reps
-
4A
Sissy Squat
2
10-12 reps
-
4B
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
8-10 reps
-
1B
Incline Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Cable Crossover Ladder
3
8-10 reps
-
3A
Pull-Up (Ring)
4
8-10 reps
-
3B
Cable Crunch
4
8-10 reps
-
4A
Sissy Squat
3
8-10 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
10-12 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
10-12 reps
-
2B
Pec Deck (Machine)
3
10-12 reps
-
3A
Lat Pulldown (Dual Handle)
4
10-12 reps
-
3B
Abs Crunch (Machine)
4
10-12 reps
-
4A
Sissy Squat
3
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
8-10 reps
-
1B
Incline Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Cable Crossover Ladder
4
8-10 reps
-
3A
Pull-Up (Ring)
4
8-10 reps
-
3B
Cable Crunch
4
8-10 reps
-
4A
Sissy Squat
4
8-10 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
10-12 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
10-12 reps
-
2B
Pec Deck (Machine)
4
10-12 reps
-
3A
Lat Pulldown (Dual Handle)
4
10-12 reps
-
3B
Abs Crunch (Machine)
4
10-12 reps
-
4A
Sissy Squat
4
10-12 reps
-
4B
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
8-10 reps
-
1B
Incline Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
8-10 reps
-
2B
Cable Crossover Ladder
4
8-10 reps
-
3A
Pull-Up (Ring)
4
8-10 reps
-
3B
Cable Crunch
4
8-10 reps
-
4A
Sissy Squat
4
8-10 reps
-
4B
Rear Delt Fly (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lean In Lateral Raise (Cable)
4
10-12 reps
-
1B
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
4
10-12 reps
-
2B
Pec Deck (Machine)
4
10-12 reps
-
3A
Lat Pulldown (Dual Handle)
4
10-12 reps
-
3B
Abs Crunch (Machine)
4
10-12 reps
-
4A
Sissy Squat
4
10-12 reps
-
4B
Rear Delt Fly (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
10-12 reps
-
1B
Tricep Extension (Cable - Rope)
3
10-12 reps
-
2A
Bicep Curl (Barbell)
3
12-15 reps
-
2B
Skull Crusher (Dumbbell)
2
12-15 reps
-
3A
Eugene Extension
2
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
4A
Squat (Smith Machine)
2
6-8 reps
-
4B
Calf Extension
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Bicep Curl (Barbell)
3
15-20 reps
-
2B
Chest Supported Tricep Extension (Cable)
3
15-20 reps
-
3A
Eugene Extension
3
10-12 reps
-
3B
Leg Curl
2
12-15 reps
-
4A
Lunge (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Leg Press)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
10-12 reps
-
1B
Tricep Extension (Cable - Rope)
3
10-12 reps
-
2A
Bicep Curl (Barbell)
3
12-15 reps
-
2B
Skull Crusher (Dumbbell)
3
12-15 reps
-
3A
Eugene Extension
3
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
4A
Squat (Smith Machine)
2
6-8 reps
-
4B
Calf Extension
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Bicep Curl (Barbell)
3
15-20 reps
-
2B
Chest Supported Tricep Extension (Cable)
3
15-20 reps
-
3A
Eugene Extension
3
10-12 reps
-
3B
Leg Curl
2
12-15 reps
-
4A
Lunge (Smith Machine)
2
8-10 reps
-
4B
Calf Raise (Leg Press)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
10-12 reps
-
1B
Tricep Extension (Cable - Rope)
3
10-12 reps
-
2A
Bicep Curl (Barbell)
3
12-15 reps
-
2B
Skull Crusher (Dumbbell)
3
12-15 reps
-
3A
Eugene Extension
3
8-10 reps
-
3B
Leg Curl
2
10-12 reps
-
4A
Squat (Smith Machine)
2
6-8 reps
-
4B
Calf Extension
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Bicep Curl (Barbell)
3
15-20 reps
-
2B
Chest Supported Tricep Extension (Cable)
3
15-20 reps
-
3A
Eugene Extension
2
10-12 reps
-
3B
Leg Curl
2
12-15 reps
-
4A
Lunge (Smith Machine)
2
8-10 reps
-
4B
Calf Raise (Leg Press)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
10-12 reps
-
1B
Tricep Extension (Cable - Rope)
3
10-12 reps
-
2A
Bicep Curl (Barbell)
3
12-15 reps
-
2B
Skull Crusher (Dumbbell)
3
12-15 reps
-
3A
Eugene Extension
3
8-10 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Squat (Smith Machine)
2
6-8 reps
-
4B
Calf Extension
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Bicep Curl (Barbell)
3
15-20 reps
-
2B
Chest Supported Tricep Extension (Cable)
3
15-20 reps
-
3A
Eugene Extension
3
10-12 reps
-
3B
Leg Curl
3
12-15 reps
-
4A
Lunge (Smith Machine)
2
8-10 reps
-
4B
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
10-12 reps
-
1B
Tricep Extension (Cable - Rope)
4
10-12 reps
-
2A
Bicep Curl (Barbell)
3
12-15 reps
-
2B
Skull Crusher (Dumbbell)
3
12-15 reps
-
3A
Eugene Extension
3
8-10 reps
-
3B
Leg Curl
3
10-12 reps
-
4A
Squat (Smith Machine)
3
6-8 reps
-
4B
Calf Extension
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
4
12-15 reps
-
2A
Bicep Curl (Barbell)
3
15-20 reps
-
2B
Chest Supported Tricep Extension (Cable)
3
15-20 reps
-
3A
Eugene Extension
3
10-12 reps
-
3B
Leg Curl
3
12-15 reps
-
4A
Lunge (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Leg Press)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
10-12 reps
-
1B
Tricep Extension (Cable - Rope)
4
10-12 reps
-
2A
Bicep Curl (Barbell)
3
12-15 reps
-
2B
Skull Crusher (Dumbbell)
3
12-15 reps
-
3A
Eugene Extension
4
8-10 reps
-
3B
Leg Curl
4
10-12 reps
-
4A
Squat (Smith Machine)
3
6-8 reps
-
4B
Calf Extension
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bayesian Curl
3
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
4
12-15 reps
-
2A
Bicep Curl (Barbell)
3
15-20 reps
-
2B
Chest Supported Tricep Extension (Cable)
3
15-20 reps
-
3A
Eugene Extension
4
10-12 reps
-
3B
Leg Curl
4
12-15 reps
-
4A
Lunge (Smith Machine)
3
8-10 reps
-
4B
Calf Raise (Leg Press)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
8-10 reps
-
1B
Leg Raise (Captain's Chair)
4
10-20 reps
-
2A
Lat Pulldown (Single Arm)
3
8-10 reps
-
2B
Bench Press (Barbell)
3
10-12 reps
-
3A
Pendlay Row
3
6-8 reps
-
3B
Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Squat (Barbell)
2
6-8 reps
-
4B
Shoulder Press (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
10-12 reps
-
1B
Ab Wheel
4
12-15 reps
-
2A
Lat Pulldown (Close Grip)
4
10-12 reps
-
2B
Chest Press (Machine)
4
10-12 reps
-
3A
Meadow Row
3
8-10 reps
-
3B
Seated Chest Fly (Cable)
3
12-15 reps
-
4A
Leg Press
2
8-10 reps
-
4B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
8-10 reps
-
1B
Leg Raise (Captain's Chair)
4
10-20 reps
-
2A
Lat Pulldown (Single Arm)
4
8-10 reps
-
2B
Bench Press (Barbell)
4
10-12 reps
-
3A
Pendlay Row
3
6-8 reps
-
3B
Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Squat (Barbell)
2
6-8 reps
-
4B
Shoulder Press (Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
10-12 reps
-
1B
Ab Wheel
4
12-15 reps
-
2A
Lat Pulldown (Close Grip)
4
10-12 reps
-
2B
Chest Press (Machine)
4
10-12 reps
-
3A
Meadow Row
3
8-10 reps
-
3B
Seated Chest Fly (Cable)
3
12-15 reps
-
4A
Leg Press
2
8-10 reps
-
4B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
8-10 reps
-
1B
Leg Raise (Captain's Chair)
4
10-20 reps
-
2A
Lat Pulldown (Single Arm)
4
8-10 reps
-
2B
Bench Press (Barbell)
4
10-12 reps
-
3A
Pendlay Row
3
6-8 reps
-
3B
Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Squat (Barbell)
2
6-8 reps
-
4B
Shoulder Press (Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
10-12 reps
-
1B
Ab Wheel
4
12-15 reps
-
2A
Lat Pulldown (Close Grip)
3
10-12 reps
-
2B
Chest Press (Machine)
3
10-12 reps
-
3A
Meadow Row
3
8-10 reps
-
3B
Seated Chest Fly (Cable)
3
12-15 reps
-
4A
Leg Press
2
8-10 reps
-
4B
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
8-10 reps
-
1B
Leg Raise (Captain's Chair)
4
10-20 reps
-
2A
Lat Pulldown (Single Arm)
4
8-10 reps
-
2B
Bench Press (Barbell)
4
10-12 reps
-
3A
Pendlay Row
3
6-8 reps
-
3B
Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Squat (Barbell)
2
6-8 reps
-
4B
Shoulder Press (Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
10-12 reps
-
1B
Ab Wheel
4
12-15 reps
-
2A
Lat Pulldown (Close Grip)
4
10-12 reps
-
2B
Chest Press (Machine)
4
10-12 reps
-
3A
Meadow Row
3
8-10 reps
-
3B
Seated Chest Fly (Cable)
3
12-15 reps
-
4A
Leg Press
2
8-10 reps
-
4B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
8-10 reps
-
1B
Leg Raise (Captain's Chair)
4
10-20 reps
-
2A
Lat Pulldown (Single Arm)
4
8-10 reps
-
2B
Bench Press (Barbell)
4
10-12 reps
-
3A
Pendlay Row
4
6-8 reps
-
3B
Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Squat (Barbell)
3
6-8 reps
-
4B
Shoulder Press (Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
3
10-12 reps
-
1B
Ab Wheel
4
12-15 reps
-
2A
Lat Pulldown (Close Grip)
4
10-12 reps
-
2B
Chest Press (Machine)
4
10-12 reps
-
3A
Meadow Row
4
8-10 reps
-
3B
Seated Chest Fly (Cable)
3
12-15 reps
-
4A
Leg Press
3
8-10 reps
-
4B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
4
8-10 reps
-
1B
Leg Raise (Captain's Chair)
4
10-20 reps
-
2A
Lat Pulldown (Single Arm)
4
8-10 reps
-
2B
Bench Press (Barbell)
4
10-12 reps
-
3A
Pendlay Row
4
6-8 reps
-
3B
Chest Fly (Dumbbell)
4
10-12 reps
-
4A
Squat (Barbell)
4
6-8 reps
-
4B
Shoulder Press (Machine)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Machine)
4
10-12 reps
-
1B
Ab Wheel
4
12-15 reps
-
2A
Lat Pulldown (Close Grip)
4
10-12 reps
-
2B
Chest Press (Machine)
4
10-12 reps
-
3A
Meadow Row
4
8-10 reps
-
3B
Seated Chest Fly (Cable)
4
12-15 reps
-
4A
Leg Press
4
8-10 reps
-
4B
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Preacher Curl (Machine)
3
8-10 reps
-
2B
Tricep kickback (Cable)
3
8-10 reps
-
3A
Reverse Eugene Extension
2
8-10 reps
-
3B
Romanian Deadlift (Barbell)
2
6-8 reps
-
4A
Split Squat (Dumbbell)
2
8-10 reps
-
4B
Calf Extension
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable - Rope)
2
15-20 reps
-
1B
Skull Crusher (Ez Bar)
3
15-20 reps
-
2A
Concentration Curl
3
10-12 reps
-
2B
Straight Bar Tricep Pushdown (Cable)
3
10-12 reps
-
3A
Reverse Eugene Extension
2
10-12 reps
-
3B
Hyperextension
3
8-10 reps
-
4A
Split Squat (Dumbbell)
2
10-12 reps
-
4B
Calf Extension
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Preacher Curl (Machine)
3
8-10 reps
-
2B
Tricep kickback (Cable)
3
8-10 reps
-
3A
Reverse Eugene Extension
2
8-10 reps
-
3B
Romanian Deadlift (Barbell)
3
6-8 reps
-
4A
Split Squat (Dumbbell)
2
8-10 reps
-
4B
Calf Extension
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable - Rope)
2
15-20 reps
-
1B
Skull Crusher (Ez Bar)
3
15-20 reps
-
2A
Concentration Curl
3
10-12 reps
-
2B
Straight Bar Tricep Pushdown (Cable)
3
10-12 reps
-
3A
Reverse Eugene Extension
2
10-12 reps
-
3B
Hyperextension
3
8-10 reps
-
4A
Split Squat (Dumbbell)
2
10-12 reps
-
4B
Calf Extension
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Preacher Curl (Machine)
3
8-10 reps
-
2B
Tricep kickback (Cable)
3
8-10 reps
-
3A
Reverse Eugene Extension
2
8-10 reps
-
3B
Romanian Deadlift (Barbell)
3
6-8 reps
-
4A
Split Squat (Dumbbell)
2
8-10 reps
-
4B
Calf Extension
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable - Rope)
2
15-20 reps
-
1B
Skull Crusher (Ez Bar)
3
15-20 reps
-
2A
Concentration Curl
3
10-12 reps
-
2B
Straight Bar Tricep Pushdown (Cable)
3
10-12 reps
-
3A
Reverse Eugene Extension
2
10-12 reps
-
3B
Hyperextension
2
8-10 reps
-
4A
Split Squat (Dumbbell)
2
10-12 reps
-
4B
Calf Extension
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Preacher Curl (Machine)
3
8-10 reps
-
2B
Tricep kickback (Cable)
3
8-10 reps
-
3A
Reverse Eugene Extension
2
8-10 reps
-
3B
Romanian Deadlift (Barbell)
3
6-8 reps
-
4A
Split Squat (Dumbbell)
2
8-10 reps
-
4B
Calf Extension
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable - Rope)
2
15-20 reps
-
1B
Skull Crusher (Ez Bar)
3
15-20 reps
-
2A
Concentration Curl
3
10-12 reps
-
2B
Straight Bar Tricep Pushdown (Cable)
3
10-12 reps
-
3A
Reverse Eugene Extension
2
10-12 reps
-
3B
Hyperextension
3
8-10 reps
-
4A
Split Squat (Dumbbell)
2
10-12 reps
-
4B
Calf Extension
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
2
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
3
12-15 reps
-
2A
Preacher Curl (Machine)
3
8-10 reps
-
2B
Tricep kickback (Cable)
3
8-10 reps
-
3A
Reverse Eugene Extension
3
8-10 reps
-
3B
Romanian Deadlift (Barbell)
3
6-8 reps
-
4A
Split Squat (Dumbbell)
2
8-10 reps
-
4B
Calf Extension
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable - Rope)
2
15-20 reps
-
1B
Skull Crusher (Ez Bar)
3
15-20 reps
-
2A
Concentration Curl
3
10-12 reps
-
2B
Straight Bar Tricep Pushdown (Cable)
3
10-12 reps
-
3A
Reverse Eugene Extension
3
10-12 reps
-
3B
Hyperextension
3
8-10 reps
-
4A
Split Squat (Dumbbell)
2
10-12 reps
-
4B
Calf Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable - EZ Bar)
3
12-15 reps
-
1B
Tricep Extension (Cable - Rope)
4
12-15 reps
-
2A
Preacher Curl (Machine)
3
8-10 reps
-
2B
Tricep kickback (Cable)
3
8-10 reps
-
3A
Reverse Eugene Extension
4
8-10 reps
-
3B
Romanian Deadlift (Barbell)
4
6-8 reps
-
4A
Split Squat (Dumbbell)
2
8-10 reps
-
4B
Calf Extension
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable - Rope)
3
15-20 reps
-
1B
Skull Crusher (Ez Bar)
4
15-20 reps
-
2A
Concentration Curl
3
10-12 reps
-
2B
Straight Bar Tricep Pushdown (Cable)
3
10-12 reps
-
3A
Reverse Eugene Extension
4
10-12 reps
-
3B
Hyperextension
4
8-10 reps
-
4A
Split Squat (Dumbbell)
2
10-12 reps
-
4B
Calf Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
8-10 reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)
3
8-10 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
8-10 reps
-
2B
Pullover (EZ Bar)
3
8-10 reps
-
3A
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Leg Raise (Captain's Chair)
4
10-20 reps
-
4A
Reverse Nordic Curl
2
10-12 reps
-
4B
Y Raise (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
10-12 reps
-
1B
Thoracic Pull Around
3
10-12 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
10-12 reps
-
2B
Pullover (EZ Bar)
3
10-12 reps
-
3A
Dip (Assisted)
3
10-12 reps
-
3B
Ab Wheel
4
12-15 reps
-
4A
Reverse Nordic Curl
2
12-15 reps
-
4B
Y Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
8-10 reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)
3
8-10 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
8-10 reps
-
2B
Pullover (EZ Bar)
3
8-10 reps
-
3A
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Leg Raise (Captain's Chair)
4
10-20 reps
-
4A
Reverse Nordic Curl
2
10-12 reps
-
4B
Y Raise (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
10-12 reps
-
1B
Thoracic Pull Around
3
10-12 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
10-12 reps
-
2B
Pullover (EZ Bar)
3
10-12 reps
-
3A
Dip (Assisted)
3
10-12 reps
-
3B
Ab Wheel
4
12-15 reps
-
4A
Reverse Nordic Curl
2
12-15 reps
-
4B
Y Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
8-10 reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)
3
8-10 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
8-10 reps
-
2B
Pullover (EZ Bar)
3
8-10 reps
-
3A
Decline Bench Press (Dumbbell)
3
8-10 reps
-
3B
Leg Raise (Captain's Chair)
4
10-20 reps
-
4A
Reverse Nordic Curl
2
10-12 reps
-
4B
Y Raise (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
10-12 reps
-
1B
Thoracic Pull Around
3
10-12 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
10-12 reps
-
2B
Pullover (EZ Bar)
3
10-12 reps
-
3A
Dip (Assisted)
3
10-12 reps
-
3B
Ab Wheel
4
12-15 reps
-
4A
Reverse Nordic Curl
2
12-15 reps
-
4B
Y Raise
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
4
8-10 reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)
4
8-10 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
8-10 reps
-
2B
Pullover (EZ Bar)
3
8-10 reps
-
3A
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3B
Leg Raise (Captain's Chair)
4
10-20 reps
-
4A
Reverse Nordic Curl
2
10-12 reps
-
4B
Y Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
4
10-12 reps
-
1B
Thoracic Pull Around
4
10-12 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3
10-12 reps
-
2B
Pullover (EZ Bar)
3
10-12 reps
-
3A
Dip (Assisted)
4
10-12 reps
-
3B
Ab Wheel
4
12-15 reps
-
4A
Reverse Nordic Curl
2
12-15 reps
-
4B
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
4
8-10 reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)
4
8-10 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
4
8-10 reps
-
2B
Pullover (EZ Bar)
3
8-10 reps
-
3A
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3B
Leg Raise (Captain's Chair)
4
10-20 reps
-
4A
Reverse Nordic Curl
3
10-12 reps
-
4B
Y Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
4
10-12 reps
-
1B
Thoracic Pull Around
4
10-12 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
4
10-12 reps
-
2B
Pullover (EZ Bar)
3
10-12 reps
-
3A
Dip (Assisted)
4
10-12 reps
-
3B
Ab Wheel
4
12-15 reps
-
4A
Reverse Nordic Curl
3
12-15 reps
-
4B
Y Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
4
8-10 reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)
4
8-10 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
4
8-10 reps
-
2B
Pullover (EZ Bar)
4
8-10 reps
-
3A
Decline Bench Press (Dumbbell)
4
8-10 reps
-
3B
Leg Raise (Captain's Chair)
4
10-20 reps
-
4A
Reverse Nordic Curl
3
10-12 reps
-
4B
Y Raise (Dumbbell)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
4
10-12 reps
-
1B
Thoracic Pull Around
4
10-12 reps
-
2A
Crossbody Seated Lateral Raise (Cable)
4
10-12 reps
-
2B
Pullover (EZ Bar)
4
10-12 reps
-
3A
Dip (Assisted)
4
10-12 reps
-
3B
Ab Wheel
4
12-15 reps
-
4A
Reverse Nordic Curl
3
12-15 reps
-
4B
Y Raise
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 3
1A
Lateral Raise (Machine)
3 Sets
8-10 Reps
-
1B
Leg Raise (Captain's Chair)
4 Sets
10-20 Reps
-
2A
Lat Pulldown (Single Arm)
3 Sets
8-10 Reps
-
2B
Bench Press (Barbell)
3 Sets
10-12 Reps
-
3A
Pendlay Row
3 Sets
6-8 Reps
-
3B
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
4A
Squat (Barbell)
2 Sets
6-8 Reps
-
4B
Shoulder Press (Machine)
2 Sets
8-10 Reps
-
Day 5
1A
Lying Side Lateral Raise
3 Sets
8-10 Reps
-
1B
Lat Pulldown (Single Arm - Half Kneeling)
3 Sets
8-10 Reps
-
2A
Crossbody Seated Lateral Raise (Cable)
3 Sets
8-10 Reps
-
2B
Pullover (EZ Bar)
3 Sets
8-10 Reps
-
3A
Decline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3B
Leg Raise (Captain's Chair)
4 Sets
10-20 Reps
-
4A
Reverse Nordic Curl
2 Sets
10-12 Reps
-
4B
Y Raise (Dumbbell)
2 Sets
10-12 Reps
-
Day 1
1A
Lean In Lateral Raise (Cable)
4 Sets
8-10 Reps
-
1B
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2A
Chest Supported Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
2B
Cable Crossover Ladder
3 Sets
8-10 Reps
-
3A
Pull-Up (Ring)
4 Sets
8-10 Reps
-
3B
Cable Crunch
4 Sets
8-10 Reps
-
4A
Sissy Squat
2 Sets
8-10 Reps
-
4B
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
-
Day 2
1A
Bayesian Curl
2 Sets
10-12 Reps
-
1B
Tricep Extension (Cable - Rope)
3 Sets
10-12 Reps
-
2A
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
2B
Skull Crusher (Dumbbell)
2 Sets
12-15 Reps
-
3A
Eugene Extension
2 Sets
8-10 Reps
-
3B
Leg Curl
2 Sets
10-12 Reps
-
4A
Squat (Smith Machine)
2 Sets
6-8 Reps
-
4B
Calf Extension
2 Sets
6-8 Reps
-
Day 4
1A
Bicep Curl (Cable - EZ Bar)
2 Sets
12-15 Reps
-
1B
Tricep Extension (Cable - Rope)
3 Sets
12-15 Reps
-
2A
Preacher Curl (Machine)
3 Sets
8-10 Reps
-
2B
Tricep kickback (Cable)
3 Sets
8-10 Reps
-
3A
Reverse Eugene Extension
2 Sets
8-10 Reps
-
3B
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
4A
Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
4B
Calf Extension
2 Sets
10-12 Reps
-