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BoostcampPNG

Giga program

by Adas S.

Program Description

Get giga

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 05, 2024 04:08
  • Last Edited
    Sep 19, 2024 07:58

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
Lats
12%
Upper Back
10.8%
Triceps
9.7%
Abs
9.1%
Front Delts
8.3%
Middle Delts
8.1%
Chest
7.8%
Hamstrings
6.5%
Biceps
6.1%
Glutes
6.1%
Quadriceps
4.5%
Rear Delts
3.4%
Lower Back
2.8%
Calves
2.4%
Forearms
1.5%
Adductors
1%
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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
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
3A
Standing Calf Raise
3 Sets
10-15 Reps
-
3B
Leg Extension
2 Sets
10-15 Reps
-
4
Cable Crunch
3 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Barbell)
4 Sets
8-12 Reps
-
2
Seated Row (Machine)
3 Sets
8-12 Reps
-
3
Pullover (Dumbbell)
3 Sets
10 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
AMRAP
-
4B
Lateral Raise (Cable)
3 Sets
AMRAP
-
Day 4
1
Squat (Barbell)
3 Sets
6-12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
3
Suitcase Carry
3 Sets
AMRAP
-
4
Hamstring Curl
2 Sets
10-15 Reps
-
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Cable Crunch
2 Sets
10-15 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl
1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-