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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-