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BoostcampPNG

Full body high frequency

by Youssef H.
9 athletes joined

Program Description

Get jacked

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 15, 2024 03:58
  • Last Edited
    Jun 18, 2025 10:45

Summary

Unlock your full potential with this 12-week Full Body High Frequency program, designed to maximize muscle growth and strength gains. Training five days a week, you'll engage in a variety of compound and isolation exercises, focusing on different muscle groups each session for optimal recovery and performance. With a mix of barbell, cable, and bodyweight movements, this program is perfect for lifters looking to elevate their training intensity and achieve impressive results. Get ready to push your limits and transform your physique!
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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)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
15 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
15 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
15 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
15 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
15 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
15 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown
3
10 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bicep Curl (EZ Bar)
3
15 reps
-
4
Lat Pulldown
3
10 reps
-
5
Pec Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Pec Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Pec Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Unilateral Cable Fly
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Unilateral Cable Fly
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Unilateral Cable Fly
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Unilateral Cable Fly
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Unilateral Cable Fly
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Unilateral Cable Fly
3
15 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Concentration Curl
3
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Shrug (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
-
2
Hammer Curl
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Belt Squat
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
-
2
Hammer Curl
3
8 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Belt Squat
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
-
2
Hammer Curl
3
8 reps
-
3
Bench Press (Close Grip)
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Belt Squat
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Hammer Curl
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Belt Squat
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
-
2
Hammer Curl
3
8 reps
-
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Belt Squat
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Hammer Curl
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Belt Squat
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Belt Squat
3
15 reps
-
4
Hammer Curl
3
8 reps
-
5
Seated Wide-Grip Row (Cable)
3
10 reps
-
6
Face Pull
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Belt Squat
3
15 reps
-
3
Hammer Curl
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Belt Squat
3
15 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Hammer Curl
3
8 reps
-
5
Pec Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Belt Squat
3
15 reps
-
4
Hammer Curl
3
8 reps
-
5
Pec Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Belt Squat
3
15 reps
-
4
Hammer Curl
3
8 reps
-
5
Pec Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Belt Squat
3
15 reps
-
4
Hammer Curl
3
8 reps
-
5
Pec Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Belt Squat
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Wide Grip Lat Pulldown
3
15 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Face Pull
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Belt Squat
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Wide Grip Lat Pulldown
3
15 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Face Pull
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Belt Squat
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Wide Grip Lat Pulldown
3
15 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Face Pull
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Belt Squat
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Wide Grip Lat Pulldown
3
15 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Face Pull
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Belt Squat
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Wide Grip Lat Pulldown
3
15 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Face Pull
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Belt Squat
3
15 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Wide Grip Lat Pulldown
3
15 reps
-
6
Lateral Raise (Cable)
3
20 reps
-
7
Face Pull
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Belt Squat
3
15 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Pushdown (Cable)
3
20 reps
-
7
Face Pull
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Belt Squat
3
15 reps
-
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Dip (Bodyweight)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Tricep Pushdown (Cable)
3
20 reps
-
7
Face Pull
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Face Pull
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Dip (Bodyweight)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Face Pull
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Dip (Bodyweight)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Face Pull
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Dip (Bodyweight)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Face Pull
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Seated Military Press (Barbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Concentration Curl
3
10 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Belt Squat
3
12 reps
-
3
Concentration Curl
3
10 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Close Grip)
3
12 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Belt Squat
3
12 reps
-
3
Concentration Curl
3
10 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Wide Grip Lat Pulldown
3
12 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Belt Squat
3
12 reps
-
3
Concentration Curl
3
10 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Wide Grip Lat Pulldown
3
12 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Belt Squat
3
12 reps
-
3
Concentration Curl
3
10 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Wide Grip Lat Pulldown
3
12 reps
-
6
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
-
2
Belt Squat
3
12 reps
-
3
Concentration Curl
3
10 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Wide Grip Lat Pulldown
3
12 reps
-
6
Cable Crunch
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
3
Unilateral Cable Fly
3 Sets
15 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Shrug (Barbell)
3 Sets
15 Reps
-
Day 4
1
Dip (Bodyweight)
3 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Belt Squat
3 Sets
15 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
5
Wide Grip Lat Pulldown
3 Sets
15 Reps
-
6
Lateral Raise (Cable)
3 Sets
20 Reps
-
7
Face Pull
3 Sets
20 Reps
-
Day 5
1
Concentration Curl
3 Sets
10 Reps
-
2
Seated Military Press (Barbell)
3 Sets
10 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-
7
Seated Calf Raise
3 Sets
15 Reps
-
Day 3
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
-
2
Hammer Curl
3 Sets
8 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Belt Squat
3 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-