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by PBNW

Program Description

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Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 20, 2024 06:44
  • Last Edited
    Aug 20, 2024 07:36
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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
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press
4
10 reps
3
Leg Extension
4
20 reps
4
Leg Curl
4
20 reps
5
Lunge (Dumbbell)
4
20 reps
6
Face Pull
4
20 reps
7
Reverse Pec Deck
4
20 reps
8
Lateral Raise (Dumbbell)
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
10 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Dip (Bodyweight)
4
10 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Single Arm Pushdown
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Barbell Row
4
10 reps
3
Single Arm Iso Row
4
10 reps
4
Pull-Up (Bodyweight)
4
10 reps
5
Deadlift (Barbell)
4
10 reps
6
Bicep Curl (EZ Bar)
4
10 reps
7
Concentration Curl
4
20 reps
8
Hammer Curl
4
20 reps
9
Hanging Leg Raise
4
20 reps
Week 1
1 / 12 Weeks
Day 2
1
Chest Fly (Machine)
4 Sets
10 Reps
2
Bench Press (Barbell)
4 Sets
10 Reps
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
4
Dip (Bodyweight)
4 Sets
10 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Overhead Extension (Dumbbell)
4 Sets
10 Reps
8
Single Arm Pushdown
4 Sets
20 Reps
9
Hanging Leg Raise
4 Sets
20 Reps
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
2
Leg Press
4 Sets
10 Reps
3
Leg Extension
4 Sets
20 Reps
4
Leg Curl
4 Sets
20 Reps
5
Lunge (Dumbbell)
4 Sets
20 Reps
6
Face Pull
4 Sets
20 Reps
7
Reverse Pec Deck
4 Sets
20 Reps
8
Lateral Raise (Dumbbell)
4 Sets
20 Reps
9
Hanging Leg Raise
4 Sets
20 Reps
Day 3
1
Lat Pulldown
4 Sets
10 Reps
2
Barbell Row
4 Sets
10 Reps
3
Single Arm Iso Row
4 Sets
10 Reps
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
5
Deadlift (Barbell)
4 Sets
10 Reps
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
7
Concentration Curl
4 Sets
20 Reps
8
Hammer Curl
4 Sets
20 Reps
9
Hanging Leg Raise
4 Sets
20 Reps
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
2
Leg Press
4 Sets
10 Reps
3
Leg Extension
4 Sets
20 Reps
4
Leg Curl
4 Sets
20 Reps
5
Lunge (Dumbbell)
4 Sets
20 Reps
6
Face Pull
4 Sets
20 Reps
7
Reverse Pec Deck
4 Sets
20 Reps
8
Lateral Raise (Dumbbell)
4 Sets
20 Reps
9
Hanging Leg Raise
4 Sets
20 Reps
Day 5
1
Chest Fly (Machine)
4 Sets
10 Reps
2
Bench Press (Barbell)
4 Sets
10 Reps
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
4
Dip (Bodyweight)
4 Sets
10 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Overhead Extension (Dumbbell)
4 Sets
10 Reps
8
Single Arm Pushdown
4 Sets
20 Reps
9
Hanging Leg Raise
4 Sets
20 Reps
Day 6
1
Lat Pulldown
4 Sets
10 Reps
2
Barbell Row
4 Sets
10 Reps
3
Single Arm Iso Row
4 Sets
10 Reps
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
5
Deadlift (Barbell)
4 Sets
10 Reps
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
7
Concentration Curl
4 Sets
20 Reps
8
Hammer Curl
4 Sets
20 Reps
9
Hanging Leg Raise
4 Sets
20 Reps