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BoostcampPNG

Gains for 2024

by Thomás
2 athletes joined
5.0
(1 rating)

Program Description

Get Jacked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 05, 2024 02:36
  • Last Edited
    Jun 18, 2025 08:13

Summary

Elevate your training with the "Gains for 2024" program, a comprehensive 12-week journey designed for dedicated lifters. Committing just four days a week, you'll focus on targeted upper body workouts, emphasizing back and shoulder strength through a variety of compound and isolation exercises. Each session is crafted to push your limits, incorporating supersets and diverse movements to maximize muscle growth and endurance. Transform your physique and unleash your potential—2024 is your year to make gains!
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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
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Pull-Up (Weighted)
3
5-8 reps
-
3
T-Bar Row
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
One Arm Lateral Raise (Dumbbell)
3
12-20 reps
-
7
EZ Bar Skullcrushers
3
10-15 reps
-
8
Preacher Curl (Dumbbell)
3
6-15 reps
-
9
Skull Crusher
3
8-15 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
-
11
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
-
2
Neck Curl
3
15-30 reps
-
3
Sissy Squat
3
6-12 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Face Pull
6
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Kroc Row
3
8-15 reps
-
3
Ring Push Up
3
6-10 reps
-
4
Lying Rear Lateral Raise
3
15-30 reps
-
5
Wide Grip Pull-Up
3
8-12 reps
-
6
Chest Fly (Dumbbell)
3
8-12 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
8-12 reps
-
2
Neck Extension
3
15-30 reps
-
3
Tricep Extension (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (Dumbbell)
3
6-10 reps
-
5
Weighted Leg Raises
3
8-12 reps
-
6
Wrist Curls
3
8-12 reps
-
7
Hammer Curl
3
6-10 reps
-
8
Push Up
3
10-20 reps
-
9
Standing Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
-
3
T-Bar Row
3 Sets
6-10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
-
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
-
9
Skull Crusher
3 Sets
8-15 Reps
-
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
-
11
Standing Calf Raise
3 Sets
10 Reps
-
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
-
2
Neck Curl
3 Sets
15-30 Reps
-
3
Sissy Squat
3 Sets
6-12 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
8-12 Reps
-
6
Dragon Flag
3 Sets
6-10 Reps
-
7
Face Pull
6 Sets
10-20 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Kroc Row
3 Sets
8-15 Reps
-
3
Ring Push Up
3 Sets
6-10 Reps
-
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
-
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
-
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
7
Standing Calf Raise
3 Sets
10 Reps
-
Day 4
1
Ring Dip
3 Sets
8-12 Reps
-
2
Neck Extension
3 Sets
15-30 Reps
-
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
5
Weighted Leg Raises
3 Sets
8-12 Reps
-
6
Wrist Curls
3 Sets
8-12 Reps
-
7
Hammer Curl
3 Sets
6-10 Reps
-
8
Push Up
3 Sets
10-20 Reps
-
9
Standing Calf Raise
3 Sets
10 Reps
-