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Chest Shoulder Focus

by Class
2 athletes joined

Program Description

This Program is Focus for chest and shoulder improvement never the last we still have some legs and back exercise

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 27, 2025 10:53
  • Last Edited
    Jun 18, 2025 11:03

Summary

Unleash your upper body potential with this 12-week Chest Shoulder Focus program, designed for five days of targeted training each week. This program combines powerful compound movements like the Bench Press and Military Press with accessory exercises to sculpt your chest and shoulders while enhancing overall strength. With a mix of barbells, dumbbells, and machines, you'll build muscle and definition while pushing your limits. Get ready to elevate your lifting game and achieve the upper body physique you’ve always wanted!
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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
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Incline Chest Fly (Dumbbell)
4
15-20 reps
75%
4
Seated Dip (Machine)
4
15-20 reps
50%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Landmine Press
3
12-15 reps
75%
8
Spider Curl
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
15-20 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Incline Chest Fly (Dumbbell)
4
15-20 reps
75%
4
Seated Dip (Machine)
4
15-20 reps
50%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Landmine Press
3
12-15 reps
75%
8
Spider Curl
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
15-20 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Incline Chest Fly (Dumbbell)
4
15-20 reps
75%
4
Seated Dip (Machine)
4
15-20 reps
50%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Landmine Press
3
12-15 reps
75%
8
Spider Curl
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
15-20 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Incline Chest Fly (Dumbbell)
4
15-20 reps
75%
4
Seated Dip (Machine)
4
15-20 reps
50%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Landmine Press
3
12-15 reps
75%
8
Spider Curl
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
15-20 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Incline Chest Fly (Dumbbell)
4
15-20 reps
75%
4
Seated Dip (Machine)
4
15-20 reps
50%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Landmine Press
3
12-15 reps
75%
8
Spider Curl
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
15-20 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Incline Chest Fly (Dumbbell)
4
15-20 reps
75%
4
Seated Dip (Machine)
4
15-20 reps
50%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Landmine Press
3
12-15 reps
75%
8
Spider Curl
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
15-20 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Incline Chest Fly (Dumbbell)
4
15-20 reps
75%
4
Seated Dip (Machine)
4
15-20 reps
50%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Landmine Press
3
12-15 reps
75%
8
Spider Curl
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
15-20 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Incline Chest Fly (Dumbbell)
4
15-20 reps
75%
4
Seated Dip (Machine)
4
15-20 reps
50%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Landmine Press
3
12-15 reps
75%
8
Spider Curl
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
15-20 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Incline Chest Fly (Dumbbell)
4
15-20 reps
75%
4
Seated Dip (Machine)
4
15-20 reps
50%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Landmine Press
3
12-15 reps
75%
8
Spider Curl
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
15-20 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Incline Chest Fly (Dumbbell)
4
15-20 reps
75%
4
Seated Dip (Machine)
4
15-20 reps
50%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Landmine Press
3
12-15 reps
75%
8
Spider Curl
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
15-20 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Incline Chest Fly (Dumbbell)
4
15-20 reps
75%
4
Seated Dip (Machine)
4
15-20 reps
50%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Landmine Press
3
12-15 reps
75%
8
Spider Curl
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
15-20 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Incline Chest Fly (Dumbbell)
4
15-20 reps
75%
4
Seated Dip (Machine)
4
15-20 reps
50%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Landmine Press
3
12-15 reps
75%
8
Spider Curl
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
75%
2
Squat (Smith Machine)
4
12-15 reps
50%
3
Leg Extension
3
15-20 reps
50%
4
Hip Thrust (Machine)
3
8-12 reps
50%
5
Lat Pulldown
4
12-15 reps
50%
6
Chest Supported Row (Dumbbell)
3
8-12 reps
60%
7
Seated Row (Cable)
3
12-15 reps
50%
8
Barbell Row
4
8-12 reps
50%
9
Tricep Extension (Cable)
4
12-15 reps
50%
10
Tricep Kickback
3
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
75%
2
Squat (Smith Machine)
4
12-15 reps
50%
3
Leg Extension
3
15-20 reps
50%
4
Hip Thrust (Machine)
3
8-12 reps
50%
5
Lat Pulldown
4
12-15 reps
50%
6
Chest Supported Row (Dumbbell)
3
8-12 reps
60%
7
Seated Row (Cable)
3
12-15 reps
50%
8
Barbell Row
4
8-12 reps
50%
9
Tricep Extension (Cable)
4
12-15 reps
50%
10
Tricep Kickback
3
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
75%
2
Squat (Smith Machine)
4
12-15 reps
50%
3
Leg Extension
3
15-20 reps
50%
4
Hip Thrust (Machine)
3
8-12 reps
50%
5
Lat Pulldown
4
12-15 reps
50%
6
Chest Supported Row (Dumbbell)
3
8-12 reps
60%
7
Seated Row (Cable)
3
12-15 reps
50%
8
Barbell Row
4
8-12 reps
50%
9
Tricep Extension (Cable)
4
12-15 reps
50%
10
Tricep Kickback
3
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
75%
2
Squat (Smith Machine)
4
12-15 reps
50%
3
Leg Extension
3
15-20 reps
50%
4
Hip Thrust (Machine)
3
8-12 reps
50%
5
Lat Pulldown
4
12-15 reps
50%
6
Chest Supported Row (Dumbbell)
3
8-12 reps
60%
7
Seated Row (Cable)
3
12-15 reps
50%
8
Barbell Row
4
8-12 reps
50%
9
Tricep Extension (Cable)
4
12-15 reps
50%
10
Tricep Kickback
3
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
75%
2
Squat (Smith Machine)
4
12-15 reps
50%
3
Leg Extension
3
15-20 reps
50%
4
Hip Thrust (Machine)
3
8-12 reps
50%
5
Lat Pulldown
4
12-15 reps
50%
6
Chest Supported Row (Dumbbell)
3
8-12 reps
60%
7
Seated Row (Cable)
3
12-15 reps
50%
8
Barbell Row
4
8-12 reps
50%
9
Tricep Extension (Cable)
4
12-15 reps
50%
10
Tricep Kickback
3
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
75%
2
Squat (Smith Machine)
4
12-15 reps
50%
3
Leg Extension
3
15-20 reps
50%
4
Hip Thrust (Machine)
3
8-12 reps
50%
5
Lat Pulldown
4
12-15 reps
50%
6
Chest Supported Row (Dumbbell)
3
8-12 reps
60%
7
Seated Row (Cable)
3
12-15 reps
50%
8
Barbell Row
4
8-12 reps
50%
9
Tricep Extension (Cable)
4
12-15 reps
50%
10
Tricep Kickback
3
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
75%
2
Squat (Smith Machine)
4
12-15 reps
50%
3
Leg Extension
3
15-20 reps
50%
4
Hip Thrust (Machine)
3
8-12 reps
50%
5
Lat Pulldown
4
12-15 reps
50%
6
Chest Supported Row (Dumbbell)
3
8-12 reps
60%
7
Seated Row (Cable)
3
12-15 reps
50%
8
Barbell Row
4
8-12 reps
50%
9
Tricep Extension (Cable)
4
12-15 reps
50%
10
Tricep Kickback
3
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
75%
2
Squat (Smith Machine)
4
12-15 reps
50%
3
Leg Extension
3
15-20 reps
50%
4
Hip Thrust (Machine)
3
8-12 reps
50%
5
Lat Pulldown
4
12-15 reps
50%
6
Chest Supported Row (Dumbbell)
3
8-12 reps
60%
7
Seated Row (Cable)
3
12-15 reps
50%
8
Barbell Row
4
8-12 reps
50%
9
Tricep Extension (Cable)
4
12-15 reps
50%
10
Tricep Kickback
3
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
75%
2
Squat (Smith Machine)
4
12-15 reps
50%
3
Leg Extension
3
15-20 reps
50%
4
Hip Thrust (Machine)
3
8-12 reps
50%
5
Lat Pulldown
4
12-15 reps
50%
6
Chest Supported Row (Dumbbell)
3
8-12 reps
60%
7
Seated Row (Cable)
3
12-15 reps
50%
8
Barbell Row
4
8-12 reps
50%
9
Tricep Extension (Cable)
4
12-15 reps
50%
10
Tricep Kickback
3
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
75%
2
Squat (Smith Machine)
4
12-15 reps
50%
3
Leg Extension
3
15-20 reps
50%
4
Hip Thrust (Machine)
3
8-12 reps
50%
5
Lat Pulldown
4
12-15 reps
50%
6
Chest Supported Row (Dumbbell)
3
8-12 reps
60%
7
Seated Row (Cable)
3
12-15 reps
50%
8
Barbell Row
4
8-12 reps
50%
9
Tricep Extension (Cable)
4
12-15 reps
50%
10
Tricep Kickback
3
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
75%
2
Squat (Smith Machine)
4
12-15 reps
50%
3
Leg Extension
3
15-20 reps
50%
4
Hip Thrust (Machine)
3
8-12 reps
50%
5
Lat Pulldown
4
12-15 reps
50%
6
Chest Supported Row (Dumbbell)
3
8-12 reps
60%
7
Seated Row (Cable)
3
12-15 reps
50%
8
Barbell Row
4
8-12 reps
50%
9
Tricep Extension (Cable)
4
12-15 reps
50%
10
Tricep Kickback
3
15-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
75%
2
Squat (Smith Machine)
4
12-15 reps
50%
3
Leg Extension
3
15-20 reps
50%
4
Hip Thrust (Machine)
3
8-12 reps
50%
5
Lat Pulldown
4
12-15 reps
50%
6
Chest Supported Row (Dumbbell)
3
8-12 reps
60%
7
Seated Row (Cable)
3
12-15 reps
50%
8
Barbell Row
4
8-12 reps
50%
9
Tricep Extension (Cable)
4
12-15 reps
50%
10
Tricep Kickback
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
50%
2
Incline Bench Press (Dumbbell)
4
12-15 reps
50%
3
Chest Fly (Machine)
3
15-20 reps
60%
4
Fly Lower Chest (Cable)
4
15-20 reps
50%
5
Shoulder Press (Machine)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Face Pull
4
12-15 reps
60%
8
Shrug (Barbell)
4
8-12 reps
45%
9
Bicep Curl (EZ Bar)
4
12-15 reps
50%
10
Concentration Curl
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
50%
2
Incline Bench Press (Dumbbell)
4
12-15 reps
50%
3
Chest Fly (Machine)
3
15-20 reps
60%
4
Fly Lower Chest (Cable)
4
15-20 reps
50%
5
Shoulder Press (Machine)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Face Pull
4
12-15 reps
60%
8
Shrug (Barbell)
4
8-12 reps
45%
9
Bicep Curl (EZ Bar)
4
12-15 reps
50%
10
Concentration Curl
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
50%
2
Incline Bench Press (Dumbbell)
4
12-15 reps
50%
3
Chest Fly (Machine)
3
15-20 reps
60%
4
Fly Lower Chest (Cable)
4
15-20 reps
50%
5
Shoulder Press (Machine)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Face Pull
4
12-15 reps
60%
8
Shrug (Barbell)
4
8-12 reps
45%
9
Bicep Curl (EZ Bar)
4
12-15 reps
50%
10
Concentration Curl
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
50%
2
Incline Bench Press (Dumbbell)
4
12-15 reps
50%
3
Chest Fly (Machine)
3
15-20 reps
60%
4
Fly Lower Chest (Cable)
4
15-20 reps
50%
5
Shoulder Press (Machine)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Face Pull
4
12-15 reps
60%
8
Shrug (Barbell)
4
8-12 reps
45%
9
Bicep Curl (EZ Bar)
4
12-15 reps
50%
10
Concentration Curl
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
50%
2
Incline Bench Press (Dumbbell)
4
12-15 reps
50%
3
Chest Fly (Machine)
3
15-20 reps
60%
4
Fly Lower Chest (Cable)
4
15-20 reps
50%
5
Shoulder Press (Machine)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Face Pull
4
12-15 reps
60%
8
Shrug (Barbell)
4
8-12 reps
45%
9
Bicep Curl (EZ Bar)
4
12-15 reps
50%
10
Concentration Curl
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
50%
2
Incline Bench Press (Dumbbell)
4
12-15 reps
50%
3
Chest Fly (Machine)
3
15-20 reps
60%
4
Fly Lower Chest (Cable)
4
15-20 reps
50%
5
Shoulder Press (Machine)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Face Pull
4
12-15 reps
60%
8
Shrug (Barbell)
4
8-12 reps
45%
9
Bicep Curl (EZ Bar)
4
12-15 reps
50%
10
Concentration Curl
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
50%
2
Incline Bench Press (Dumbbell)
4
12-15 reps
50%
3
Chest Fly (Machine)
3
15-20 reps
60%
4
Fly Lower Chest (Cable)
4
15-20 reps
50%
5
Shoulder Press (Machine)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Face Pull
4
12-15 reps
60%
8
Shrug (Barbell)
4
8-12 reps
45%
9
Bicep Curl (EZ Bar)
4
12-15 reps
50%
10
Concentration Curl
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
50%
2
Incline Bench Press (Dumbbell)
4
12-15 reps
50%
3
Chest Fly (Machine)
3
15-20 reps
60%
4
Fly Lower Chest (Cable)
4
15-20 reps
50%
5
Shoulder Press (Machine)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Face Pull
4
12-15 reps
60%
8
Shrug (Barbell)
4
8-12 reps
45%
9
Bicep Curl (EZ Bar)
4
12-15 reps
50%
10
Concentration Curl
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
50%
2
Incline Bench Press (Dumbbell)
4
12-15 reps
50%
3
Chest Fly (Machine)
3
15-20 reps
60%
4
Fly Lower Chest (Cable)
4
15-20 reps
50%
5
Shoulder Press (Machine)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Face Pull
4
12-15 reps
60%
8
Shrug (Barbell)
4
8-12 reps
45%
9
Bicep Curl (EZ Bar)
4
12-15 reps
50%
10
Concentration Curl
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
50%
2
Incline Bench Press (Dumbbell)
4
12-15 reps
50%
3
Chest Fly (Machine)
3
15-20 reps
60%
4
Fly Lower Chest (Cable)
4
15-20 reps
50%
5
Shoulder Press (Machine)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Face Pull
4
12-15 reps
60%
8
Shrug (Barbell)
4
8-12 reps
45%
9
Bicep Curl (EZ Bar)
4
12-15 reps
50%
10
Concentration Curl
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
50%
2
Incline Bench Press (Dumbbell)
4
12-15 reps
50%
3
Chest Fly (Machine)
3
15-20 reps
60%
4
Fly Lower Chest (Cable)
4
15-20 reps
50%
5
Shoulder Press (Machine)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Face Pull
4
12-15 reps
60%
8
Shrug (Barbell)
4
8-12 reps
45%
9
Bicep Curl (EZ Bar)
4
12-15 reps
50%
10
Concentration Curl
3
15-20 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
50%
2
Incline Bench Press (Dumbbell)
4
12-15 reps
50%
3
Chest Fly (Machine)
3
15-20 reps
60%
4
Fly Lower Chest (Cable)
4
15-20 reps
50%
5
Shoulder Press (Machine)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
Face Pull
4
12-15 reps
60%
8
Shrug (Barbell)
4
8-12 reps
45%
9
Bicep Curl (EZ Bar)
4
12-15 reps
50%
10
Concentration Curl
3
15-20 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
50%
2
Goblet Squat
4
12-15 reps
60%
3
Romanian Deadlift (Barbell)
4
8-12 reps
60%
4
Lying Leg Curl
4
12-15 reps
40%
5
Deadlift (Barbell)
3
15-20 reps
50%
6
Single Arm Row (Dumbbell)
4
8-12 reps
50%
7
Standing Pullover (Cable)
4
12-15 reps
60%
8
Wide Grip Lat Pulldown
3
15-20 reps
60%
9
French Press
3
8-12 reps
50%
10
Tricep Rope Push Down (Cable)
4
8-12 reps
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
50%
2
Goblet Squat
4
12-15 reps
60%
3
Romanian Deadlift (Barbell)
4
8-12 reps
60%
4
Lying Leg Curl
4
12-15 reps
40%
5
Deadlift (Barbell)
3
15-20 reps
50%
6
Single Arm Row (Dumbbell)
4
8-12 reps
50%
7
Standing Pullover (Cable)
4
12-15 reps
60%
8
Wide Grip Lat Pulldown
3
15-20 reps
60%
9
French Press
3
8-12 reps
50%
10
Tricep Rope Push Down (Cable)
4
8-12 reps
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
50%
2
Goblet Squat
4
12-15 reps
60%
3
Romanian Deadlift (Barbell)
4
8-12 reps
60%
4
Lying Leg Curl
4
12-15 reps
40%
5
Deadlift (Barbell)
3
15-20 reps
50%
6
Single Arm Row (Dumbbell)
4
8-12 reps
50%
7
Standing Pullover (Cable)
4
12-15 reps
60%
8
Wide Grip Lat Pulldown
3
15-20 reps
60%
9
French Press
3
8-12 reps
50%
10
Tricep Rope Push Down (Cable)
4
8-12 reps
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
50%
2
Goblet Squat
4
12-15 reps
60%
3
Romanian Deadlift (Barbell)
4
8-12 reps
60%
4
Lying Leg Curl
4
12-15 reps
40%
5
Deadlift (Barbell)
3
15-20 reps
50%
6
Single Arm Row (Dumbbell)
4
8-12 reps
50%
7
Standing Pullover (Cable)
4
12-15 reps
60%
8
Wide Grip Lat Pulldown
3
15-20 reps
60%
9
French Press
3
8-12 reps
50%
10
Tricep Rope Push Down (Cable)
4
8-12 reps
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
50%
2
Goblet Squat
4
12-15 reps
60%
3
Romanian Deadlift (Barbell)
4
8-12 reps
60%
4
Lying Leg Curl
4
12-15 reps
40%
5
Deadlift (Barbell)
3
15-20 reps
50%
6
Single Arm Row (Dumbbell)
4
8-12 reps
50%
7
Standing Pullover (Cable)
4
12-15 reps
60%
8
Wide Grip Lat Pulldown
3
15-20 reps
60%
9
French Press
3
8-12 reps
50%
10
Tricep Rope Push Down (Cable)
4
8-12 reps
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
50%
2
Goblet Squat
4
12-15 reps
60%
3
Romanian Deadlift (Barbell)
4
8-12 reps
60%
4
Lying Leg Curl
4
12-15 reps
40%
5
Deadlift (Barbell)
3
15-20 reps
50%
6
Single Arm Row (Dumbbell)
4
8-12 reps
50%
7
Standing Pullover (Cable)
4
12-15 reps
60%
8
Wide Grip Lat Pulldown
3
15-20 reps
60%
9
French Press
3
8-12 reps
50%
10
Tricep Rope Push Down (Cable)
4
8-12 reps
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
50%
2
Goblet Squat
4
12-15 reps
60%
3
Romanian Deadlift (Barbell)
4
8-12 reps
60%
4
Lying Leg Curl
4
12-15 reps
40%
5
Deadlift (Barbell)
3
15-20 reps
50%
6
Single Arm Row (Dumbbell)
4
8-12 reps
50%
7
Standing Pullover (Cable)
4
12-15 reps
60%
8
Wide Grip Lat Pulldown
3
15-20 reps
60%
9
French Press
3
8-12 reps
50%
10
Tricep Rope Push Down (Cable)
4
8-12 reps
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
50%
2
Goblet Squat
4
12-15 reps
60%
3
Romanian Deadlift (Barbell)
4
8-12 reps
60%
4
Lying Leg Curl
4
12-15 reps
40%
5
Deadlift (Barbell)
3
15-20 reps
50%
6
Single Arm Row (Dumbbell)
4
8-12 reps
50%
7
Standing Pullover (Cable)
4
12-15 reps
60%
8
Wide Grip Lat Pulldown
3
15-20 reps
60%
9
French Press
3
8-12 reps
50%
10
Tricep Rope Push Down (Cable)
4
8-12 reps
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
50%
2
Goblet Squat
4
12-15 reps
60%
3
Romanian Deadlift (Barbell)
4
8-12 reps
60%
4
Lying Leg Curl
4
12-15 reps
40%
5
Deadlift (Barbell)
3
15-20 reps
50%
6
Single Arm Row (Dumbbell)
4
8-12 reps
50%
7
Standing Pullover (Cable)
4
12-15 reps
60%
8
Wide Grip Lat Pulldown
3
15-20 reps
60%
9
French Press
3
8-12 reps
50%
10
Tricep Rope Push Down (Cable)
4
8-12 reps
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
50%
2
Goblet Squat
4
12-15 reps
60%
3
Romanian Deadlift (Barbell)
4
8-12 reps
60%
4
Lying Leg Curl
4
12-15 reps
40%
5
Deadlift (Barbell)
3
15-20 reps
50%
6
Single Arm Row (Dumbbell)
4
8-12 reps
50%
7
Standing Pullover (Cable)
4
12-15 reps
60%
8
Wide Grip Lat Pulldown
3
15-20 reps
60%
9
French Press
3
8-12 reps
50%
10
Tricep Rope Push Down (Cable)
4
8-12 reps
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
50%
2
Goblet Squat
4
12-15 reps
60%
3
Romanian Deadlift (Barbell)
4
8-12 reps
60%
4
Lying Leg Curl
4
12-15 reps
40%
5
Deadlift (Barbell)
3
15-20 reps
50%
6
Single Arm Row (Dumbbell)
4
8-12 reps
50%
7
Standing Pullover (Cable)
4
12-15 reps
60%
8
Wide Grip Lat Pulldown
3
15-20 reps
60%
9
French Press
3
8-12 reps
50%
10
Tricep Rope Push Down (Cable)
4
8-12 reps
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
50%
2
Goblet Squat
4
12-15 reps
60%
3
Romanian Deadlift (Barbell)
4
8-12 reps
60%
4
Lying Leg Curl
4
12-15 reps
40%
5
Deadlift (Barbell)
3
15-20 reps
50%
6
Single Arm Row (Dumbbell)
4
8-12 reps
50%
7
Standing Pullover (Cable)
4
12-15 reps
60%
8
Wide Grip Lat Pulldown
3
15-20 reps
60%
9
French Press
3
8-12 reps
50%
10
Tricep Rope Push Down (Cable)
4
8-12 reps
45%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Fly Lower Chest (Cable)
4
15-20 reps
50%
4
Seated Dip (Machine)
4
15-20 reps
60%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
T-Bar Row
4
12-15 reps
50%
8
Preacher Curl (EZ Bar)
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
12-15 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Fly Lower Chest (Cable)
4
15-20 reps
50%
4
Seated Dip (Machine)
4
15-20 reps
60%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
T-Bar Row
4
12-15 reps
50%
8
Preacher Curl (EZ Bar)
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
12-15 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Fly Lower Chest (Cable)
4
15-20 reps
50%
4
Seated Dip (Machine)
4
15-20 reps
60%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
T-Bar Row
4
12-15 reps
50%
8
Preacher Curl (EZ Bar)
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
12-15 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Fly Lower Chest (Cable)
4
15-20 reps
50%
4
Seated Dip (Machine)
4
15-20 reps
60%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
T-Bar Row
4
12-15 reps
50%
8
Preacher Curl (EZ Bar)
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
12-15 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Fly Lower Chest (Cable)
4
15-20 reps
50%
4
Seated Dip (Machine)
4
15-20 reps
60%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
T-Bar Row
4
12-15 reps
50%
8
Preacher Curl (EZ Bar)
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
12-15 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Fly Lower Chest (Cable)
4
15-20 reps
50%
4
Seated Dip (Machine)
4
15-20 reps
60%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
T-Bar Row
4
12-15 reps
50%
8
Preacher Curl (EZ Bar)
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
12-15 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Fly Lower Chest (Cable)
4
15-20 reps
50%
4
Seated Dip (Machine)
4
15-20 reps
60%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
T-Bar Row
4
12-15 reps
50%
8
Preacher Curl (EZ Bar)
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
12-15 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Fly Lower Chest (Cable)
4
15-20 reps
50%
4
Seated Dip (Machine)
4
15-20 reps
60%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
T-Bar Row
4
12-15 reps
50%
8
Preacher Curl (EZ Bar)
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
12-15 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Fly Lower Chest (Cable)
4
15-20 reps
50%
4
Seated Dip (Machine)
4
15-20 reps
60%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
T-Bar Row
4
12-15 reps
50%
8
Preacher Curl (EZ Bar)
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
12-15 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Fly Lower Chest (Cable)
4
15-20 reps
50%
4
Seated Dip (Machine)
4
15-20 reps
60%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
T-Bar Row
4
12-15 reps
50%
8
Preacher Curl (EZ Bar)
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
12-15 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Fly Lower Chest (Cable)
4
15-20 reps
50%
4
Seated Dip (Machine)
4
15-20 reps
60%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
T-Bar Row
4
12-15 reps
50%
8
Preacher Curl (EZ Bar)
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
12-15 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Incline Bench Press (Barbell)
4
12-15 reps
50%
3
Fly Lower Chest (Cable)
4
15-20 reps
50%
4
Seated Dip (Machine)
4
15-20 reps
60%
5
Military Press (Barbell)
4
8-12 reps
50%
6
Lateral Raise (Cable)
4
12-15 reps
50%
7
T-Bar Row
4
12-15 reps
50%
8
Preacher Curl (EZ Bar)
3
15-20 reps
50%
9
Hammer Curl (Dumbbell)
3
12-15 reps
50%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
50%
2
Incline Bench Press (Barbell)
4 Sets
12-15 Reps
50%
3
Incline Chest Fly (Dumbbell)
4 Sets
15-20 Reps
75%
4
Seated Dip (Machine)
4 Sets
15-20 Reps
50%
5
Military Press (Barbell)
4 Sets
8-12 Reps
50%
6
Lateral Raise (Cable)
4 Sets
12-15 Reps
50%
7
Landmine Press
3 Sets
12-15 Reps
75%
8
Spider Curl
3 Sets
15-20 Reps
50%
9
Hammer Curl (Dumbbell)
3 Sets
15-20 Reps
50%
Day 2
1
Hip Adductor (Machine)
4 Sets
8-12 Reps
75%
2
Squat (Smith Machine)
4 Sets
12-15 Reps
50%
3
Leg Extension
3 Sets
15-20 Reps
50%
4
Hip Thrust (Machine)
3 Sets
8-12 Reps
50%
5
Lat Pulldown
4 Sets
12-15 Reps
50%
6
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
60%
7
Seated Row (Cable)
3 Sets
12-15 Reps
50%
8
Barbell Row
4 Sets
8-12 Reps
50%
9
Tricep Extension (Cable)
4 Sets
12-15 Reps
50%
10
Tricep Kickback
3 Sets
15-20 Reps
50%
Day 3
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
50%
2
Incline Bench Press (Dumbbell)
4 Sets
12-15 Reps
50%
3
Chest Fly (Machine)
3 Sets
15-20 Reps
60%
4
Fly Lower Chest (Cable)
4 Sets
15-20 Reps
50%
5
Shoulder Press (Machine)
4 Sets
8-12 Reps
50%
6
Lateral Raise (Cable)
4 Sets
12-15 Reps
50%
7
Face Pull
4 Sets
12-15 Reps
60%
8
Shrug (Barbell)
4 Sets
8-12 Reps
45%
9
Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
50%
10
Concentration Curl
3 Sets
15-20 Reps
50%
Day 4
1
Hip Adductor (Machine)
4 Sets
8-12 Reps
50%
2
Goblet Squat
4 Sets
12-15 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
60%
4
Lying Leg Curl
4 Sets
12-15 Reps
40%
5
Deadlift (Barbell)
3 Sets
15-20 Reps
50%
6
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
50%
7
Standing Pullover (Cable)
4 Sets
12-15 Reps
60%
8
Wide Grip Lat Pulldown
3 Sets
15-20 Reps
60%
9
French Press
3 Sets
8-12 Reps
50%
10
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
45%
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
50%
2
Incline Bench Press (Barbell)
4 Sets
12-15 Reps
50%
3
Fly Lower Chest (Cable)
4 Sets
15-20 Reps
50%
4
Seated Dip (Machine)
4 Sets
15-20 Reps
60%
5
Military Press (Barbell)
4 Sets
8-12 Reps
50%
6
Lateral Raise (Cable)
4 Sets
12-15 Reps
50%
7
T-Bar Row
4 Sets
12-15 Reps
50%
8
Preacher Curl (EZ Bar)
3 Sets
15-20 Reps
50%
9
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
50%