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Chest Shoulder Focus

by Class

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
    Apr 28, 2025 12:06
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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%