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Catalyst PPL

by Mayank R.

Program Description

A novice friendly program to increase strength and muscle mass.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 24, 2025 09:47
  • Last Edited
    Aug 24, 2025 07:33
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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
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Bicep Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
2
8-12 reps
-
9A
Wrist Curls
3
8-15 reps
-
9B
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Lateral Raise (Cable)
3
15-20 reps
-
6A
Tricep Extension (Cable)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
6
Hanging Leg Raise
2
8-12 reps
-
7
Hanging Oblique Knee Raise
2
8-12 reps
-
8
Abs Crunch (Weighted)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
5
Face Pull
5 Sets
15-20 Reps
-
6
Incline Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
-
9A
Wrist Curls
3 Sets
8-15 Reps
-
9B
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5B
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
6A
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Seated Calf Raise
5 Sets
8-12 Reps
-
6
Hanging Leg Raise
2 Sets
8-12 Reps
-
7
Hanging Oblique Knee Raise
2 Sets
8-12 Reps
-
8
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
Day 4
1
Barbell Row
4 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
5
Face Pull
5 Sets
15-20 Reps
-
6
Incline Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
-
9A
Wrist Curls
3 Sets
8-15 Reps
-
9B
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
-
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Machine)
3 Sets
8-12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5B
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
6A
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Seated Calf Raise
5 Sets
8-12 Reps
-
6
Hanging Leg Raise
2 Sets
8-12 Reps
-
7
Hanging Oblique Knee Raise
2 Sets
8-12 Reps
-
8
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-