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BoostcampPNG

Yeah🔥

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
    Oct 13, 2024 02:33

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Upper Back
11.6%
Quadriceps
11.1%
Biceps
9.7%
Chest
8.3%
Lats
8.3%
Abs
7.9%
Hamstrings
7.4%
Glutes
6%
Rear Delts
4.6%
Front Delts
4.6%
Middle Delts
2.3%
Adductors
1.4%
Lower Back
0.9%
Forearms
0.9%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
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
-