5.0
(1 rating)
Program Description
It's my personal program, i got the template from Paulo Guga and modified it a bit :)
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 01, 2025 03:53
- Last EditedJun 18, 2025 09:15
Summary
Embark on a transformative 12-week journey with "My Program :3," designed for those ready to elevate their strength and physique. Committing to five days a week, this program focuses on upper body workouts that include key compound movements like the Barbell Bench Press and Bent Over Row, complemented by targeted supersets to maximize muscle engagement. Perfect for lifters looking to build muscle and enhance their performance, this program combines effective exercises and progressive overload to help you achieve your fitness goals. Get ready to push your limits and see real results!
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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
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Seated AD Press (Dumbbell)
3
8-12 reps
-
3A
Chest Fly (Cable)
3
10-15 reps
-
3B
Wrist Curls
3
10-20 reps
-
4A
Shrug (Barbell)
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4C
Hanging Leg Raise
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Hanging Leg Raise
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Hanging Leg Raise
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Hanging Leg Raise
3
6-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-5 reps
-
1B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
2A
Chin-Up (Weighted)
3
5-8 reps
-
2B
Seated Calf Raise
4
15-20 reps
-
3A
Back Extension (Weighted)
3
8-12 reps
-
3B
Leg Extension
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Neck Curl
3
15-20 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Incline Curl (Dumbbell)
3
8-12 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Chest Supported Row (Machine)
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
4
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hanging Leg Raise
3
6-15 reps
-
4A
Lat Pulldown
3
8-12 reps
-
4B
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
4
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hanging Leg Raise
3
6-15 reps
-
4A
Lat Pulldown
3
8-12 reps
-
4B
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
4
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hanging Leg Raise
3
6-15 reps
-
4A
Lat Pulldown
3
8-12 reps
-
4B
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
4
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hanging Leg Raise
3
6-15 reps
-
4A
Lat Pulldown
3
8-12 reps
-
4B
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2A
Leg Press
3
5-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Lat Pulldown (Single Arm)
3
8-12 reps
-
4A
Seated Hamstring Curl
3
10-15 reps
-
4B
Hanging Leg Raise
2
1
6-15 reps
6-18 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Anterior Delt Press (AD)
3
6-10 reps
-
1B
Kelso Shrug
3
10-15 reps
-
2A
Preacher Curl (Barbell)
3
6-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Hanging Leg Raise
3
6-15 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
4-6 Reps
-
2A
Bent Over Row (Barbell)3 Sets
6-10 Reps
-
2B
Seated AD Press (Dumbbell)3 Sets
8-12 Reps
-
3A
Chest Fly (Cable)3 Sets
10-15 Reps
-
3B
Wrist Curls3 Sets
10-20 Reps
-
4A
Shrug (Barbell)3 Sets
6-10 Reps
-
4B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
Day 4
1
Stiff Leg Deadlift3 Sets
6-10 Reps
-
2A
Leg Press3 Sets
5-12 Reps
-
2B
Standing Calf Raise3 Sets
10-15 Reps
-
3
Lat Pulldown (Single Arm)3 Sets
8-12 Reps
-
4A
Seated Hamstring Curl3 Sets
10-15 Reps
-
4B
Hanging Leg Raise2 Sets
1 Set
6-15 Reps
6-18 Reps
-
-
Day 3
1A
Bench Press (Barbell)3 Sets
6-10 Reps
-
1B
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
2A
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
-
2B
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
-
3A
Upright Row (Barbell)3 Sets
10-15 Reps
-
3B
Neck Curl3 Sets
15-20 Reps
-
4
Reverse Bicep Curl (EZ Bar)3 Sets
10-15 Reps
-
Day 2
1A
Squat (Barbell)3 Sets
3-5 Reps
-
1B
One Arm Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
2A
Chin-Up (Weighted)3 Sets
5-8 Reps
-
2B
Seated Calf Raise4 Sets
15-20 Reps
-
3A
Back Extension (Weighted)3 Sets
8-12 Reps
-
3B
Leg Extension3 Sets
10-15 Reps
-
4
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
Day 5
1A
Seated Anterior Delt Press (AD)3 Sets
6-10 Reps
-
1B
Kelso Shrug3 Sets
10-15 Reps
-
2A
Preacher Curl (Barbell)3 Sets
6-12 Reps
-
2B
French Press3 Sets
6-10 Reps
-
3A
Hammer Curl3 Sets
8-12 Reps
-
3B
Neck Curl3 Sets
15-20 Reps
-
4
Hanging Leg Raise3 Sets
6-15 Reps
-
5
Hip Adductor (Machine)3 Sets
8-12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Carlos C.Age 21, Man
5 months ago
3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I made the program and i think i did a good job