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I'm Vengeance (Superhero Physique)

by Ataberk B.
4 athletes joined
5.0
(1 rating)

Program Description

HEAVILY BASED ON GVS' RECOVERING POWERLIFTER Wide Lats Menacing Upper Back Round, Broad Shoulders Massive Triceps Thick Forearms Bulbous Biceps Athletic Legs Shelf-like Upper Pecs

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 15, 2024 07:52
  • Last Edited
    Sep 04, 2024 05:44
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Lat Pulldown
3
8-10 reps
2
Barbell Row
2
8-10 reps
3
Pullover (Dumbbell)
2
8-12 reps
4
Face Pull
2
10-20 reps
5
Close Grip Larsen Press
3
6-8 reps
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
7
Lateral Raise (Dumbbell)
2
8-15 reps
8
Bicep Curl (Dumbbell)
2
8-15 reps
9
French Press
2
6-15 reps
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Barbell Row
2
8-10 reps
3
Pullover (Dumbbell)
2
8-12 reps
4
Face Pull
2
10-20 reps
5
Close Grip Larsen Press
2
6-8 reps
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
7
Lateral Raise (Dumbbell)
2
8-15 reps
8
Bicep Curl (Dumbbell)
2
8-15 reps
9
Tricep Rope Push Down (Cable)
2
8-15 reps
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Barbell Row
2
8-10 reps
3
Pullover (Dumbbell)
2
8-12 reps
4
Face Pull
2
10-20 reps
5
Close Grip Larsen Press
3
6-8 reps
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
7
Lateral Raise (Dumbbell)
2
8-15 reps
8
Bicep Curl (Dumbbell)
2
8-15 reps
9
French Press
2
6-15 reps
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Barbell Row
2
8-10 reps
3
Pullover (Dumbbell)
2
8-12 reps
4
Face Pull
2
10-20 reps
5
Close Grip Larsen Press
3
6-8 reps
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
7
Lateral Raise (Dumbbell)
2
8-15 reps
8
Bicep Curl (Dumbbell)
2
8-15 reps
9
French Press
2
6-15 reps
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Barbell Row
2
8-10 reps
3
Pullover (Dumbbell)
2
8-12 reps
4
Face Pull
2
10-20 reps
5
Close Grip Larsen Press
3
6-8 reps
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
7
Lateral Raise (Dumbbell)
2
8-15 reps
8
Bicep Curl (Dumbbell)
2
8-15 reps
9
French Press
2
6-15 reps
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Barbell Row
2
8-10 reps
3
Pullover (Dumbbell)
2
8-12 reps
4
Face Pull
2
10-20 reps
5
Close Grip Larsen Press
3
6-8 reps
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
7
Lateral Raise (Dumbbell)
2
8-15 reps
8
Bicep Curl (Dumbbell)
2
8-15 reps
9
French Press
2
6-15 reps
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Barbell Row
2
8-10 reps
3
Pullover (Dumbbell)
2
8-12 reps
4
Face Pull
2
10-20 reps
5
Close Grip Larsen Press
3
6-8 reps
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
7
Lateral Raise (Dumbbell)
2
8-15 reps
8
Bicep Curl (Dumbbell)
2
8-15 reps
9
French Press
2
6-15 reps
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Barbell Row
2
8-10 reps
3
Pullover (Dumbbell)
2
8-12 reps
4
Face Pull
2
10-20 reps
5
Close Grip Larsen Press
3
6-8 reps
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
7
Lateral Raise (Dumbbell)
2
8-15 reps
8
Bicep Curl (Dumbbell)
2
8-15 reps
9
French Press
2
6-15 reps
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Barbell Row
2
8-10 reps
3
Pullover (Dumbbell)
2
8-12 reps
4
Face Pull
2
10-20 reps
5
Close Grip Larsen Press
3
6-8 reps
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
7
Lateral Raise (Dumbbell)
2
8-15 reps
8
Bicep Curl (Dumbbell)
2
8-15 reps
9
French Press
2
6-15 reps
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Barbell Row
2
8-10 reps
3
Pullover (Dumbbell)
2
8-12 reps
4
Face Pull
2
10-20 reps
5
Close Grip Larsen Press
3
6-8 reps
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
7
Lateral Raise (Dumbbell)
2
8-15 reps
8
Bicep Curl (Dumbbell)
2
8-15 reps
9
French Press
2
6-15 reps
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Barbell Row
2
8-10 reps
3
Pullover (Dumbbell)
2
8-12 reps
4
Face Pull
2
10-20 reps
5
Close Grip Larsen Press
3
6-8 reps
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
7
Lateral Raise (Dumbbell)
2
8-15 reps
8
Bicep Curl (Dumbbell)
2
8-15 reps
9
French Press
2
6-15 reps
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Barbell Row
2
8-10 reps
3
Pullover (Dumbbell)
2
8-12 reps
4
Face Pull
2
10-20 reps
5
Close Grip Larsen Press
3
6-8 reps
6
Seated Shoulder Press (Dumbbell)
2
8-10 reps
7
Lateral Raise (Dumbbell)
2
8-15 reps
8
Bicep Curl (Dumbbell)
2
8-15 reps
9
French Press
2
6-15 reps
10
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Extension
3
8-15 reps
3
Hamstring Curl
2
8-15 reps
4
Sit Up
2
10-20 reps
5
Calf Raise (Leg Press)
3
10-20 reps
6
Wrist Curls
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
2
Leg Extension
3
8-15 reps
3
Calf Raise (Leg Press)
2
10-20 reps
4
Sit Up
2
10-20 reps
5
Wrist Curls
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Extension
3
8-15 reps
3
Hamstring Curl
2
8-15 reps
4
Sit Up
2
10-20 reps
5
Calf Raise (Leg Press)
3
10-20 reps
6
Wrist Curls
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Extension
3
8-15 reps
3
Hamstring Curl
2
8-15 reps
4
Sit Up
2
10-20 reps
5
Calf Raise (Leg Press)
3
10-20 reps
6
Wrist Curls
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Extension
3
8-15 reps
3
Hamstring Curl
2
8-15 reps
4
Sit Up
2
10-20 reps
5
Calf Raise (Leg Press)
3
10-20 reps
6
Wrist Curls
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Extension
3
8-15 reps
3
Hamstring Curl
2
8-15 reps
4
Sit Up
2
10-20 reps
5
Calf Raise (Leg Press)
3
10-20 reps
6
Wrist Curls
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Extension
3
8-15 reps
3
Hamstring Curl
2
8-15 reps
4
Sit Up
2
10-20 reps
5
Calf Raise (Leg Press)
3
10-20 reps
6
Wrist Curls
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Extension
3
8-15 reps
3
Hamstring Curl
2
8-15 reps
4
Sit Up
2
10-20 reps
5
Calf Raise (Leg Press)
3
10-20 reps
6
Wrist Curls
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Extension
3
8-15 reps
3
Hamstring Curl
2
8-15 reps
4
Sit Up
2
10-20 reps
5
Calf Raise (Leg Press)
3
10-20 reps
6
Wrist Curls
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Extension
3
8-15 reps
3
Hamstring Curl
2
8-15 reps
4
Sit Up
2
10-20 reps
5
Calf Raise (Leg Press)
3
10-20 reps
6
Wrist Curls
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Extension
3
8-15 reps
3
Hamstring Curl
2
8-15 reps
4
Sit Up
2
10-20 reps
5
Calf Raise (Leg Press)
3
10-20 reps
6
Wrist Curls
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
2
Leg Extension
3
8-15 reps
3
Hamstring Curl
2
8-15 reps
4
Sit Up
2
10-20 reps
5
Calf Raise (Leg Press)
3
10-20 reps
6
Wrist Curls
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
6
Single Arm Row (Cable)
2
8-10 reps
7
Incline Curl (Dumbbell)
2
6-12 reps
8
Hammer Curl
2
6-12 reps
9
Skull Crusher (Barbell)
2
8-12 reps
10
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-30 reps
2
Incline Bench Press (Barbell)
2
6-8 reps
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
6
Single Arm Row (Cable)
2
8-10 reps
7
Incline Curl (Dumbbell)
2
6-12 reps
8
Hammer Curl
2
6-12 reps
9
Skull Crusher (Barbell)
2
8-12 reps
10
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
6
Single Arm Row (Cable)
2
8-10 reps
7
Incline Curl (Dumbbell)
2
6-12 reps
8
Hammer Curl
2
6-12 reps
9
Skull Crusher (Barbell)
2
8-12 reps
10
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
6
Single Arm Row (Cable)
2
8-10 reps
7
Incline Curl (Dumbbell)
2
6-12 reps
8
Hammer Curl
2
6-12 reps
9
Skull Crusher (Barbell)
2
8-12 reps
10
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
6
Single Arm Row (Cable)
2
8-10 reps
7
Incline Curl (Dumbbell)
2
6-12 reps
8
Hammer Curl
2
6-12 reps
9
Skull Crusher (Barbell)
2
8-12 reps
10
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
6
Single Arm Row (Cable)
2
8-10 reps
7
Incline Curl (Dumbbell)
2
6-12 reps
8
Hammer Curl
2
6-12 reps
9
Skull Crusher (Barbell)
2
8-12 reps
10
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
6
Single Arm Row (Cable)
2
8-10 reps
7
Incline Curl (Dumbbell)
2
6-12 reps
8
Hammer Curl
2
6-12 reps
9
Skull Crusher (Barbell)
2
8-12 reps
10
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
6
Single Arm Row (Cable)
2
8-10 reps
7
Incline Curl (Dumbbell)
2
6-12 reps
8
Hammer Curl
2
6-12 reps
9
Skull Crusher (Barbell)
2
8-12 reps
10
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
6
Single Arm Row (Cable)
2
8-10 reps
7
Incline Curl (Dumbbell)
2
6-12 reps
8
Hammer Curl
2
6-12 reps
9
Skull Crusher (Barbell)
2
8-12 reps
10
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
6
Single Arm Row (Cable)
2
8-10 reps
7
Incline Curl (Dumbbell)
2
6-12 reps
8
Hammer Curl
2
6-12 reps
9
Skull Crusher (Barbell)
2
8-12 reps
10
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
6
Single Arm Row (Cable)
2
8-10 reps
7
Incline Curl (Dumbbell)
2
6-12 reps
8
Hammer Curl
2
6-12 reps
9
Skull Crusher (Barbell)
2
8-12 reps
10
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
6
Single Arm Row (Cable)
2
8-10 reps
7
Incline Curl (Dumbbell)
2
6-12 reps
8
Hammer Curl
2
6-12 reps
9
Skull Crusher (Barbell)
2
8-12 reps
10
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
2
Hamstring Curl
3
8-15 reps
3
Leg Extension
3
8-15 reps
4
Pullover (Dumbbell)
2
8-15 reps
5A
Sit Up
2
8-12 reps
5B
Standing Calf Raise
2
10-20 reps
5C
Wrist Curls
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-10 reps
2
Hamstring Curl
3
8-15 reps
3
Leg Extension
2
8-15 reps
4
Pullover (Dumbbell)
2
8-15 reps
5
Sit Up
2
8-12 reps
6
Standing Calf Raise
2
10-20 reps
7
Wrist Curls
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
2
Hamstring Curl
3
8-15 reps
3
Leg Extension
3
8-15 reps
4
Pullover (Dumbbell)
2
8-15 reps
5A
Sit Up
2
8-12 reps
5B
Standing Calf Raise
2
10-20 reps
5C
Wrist Curls
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
2
Hamstring Curl
3
8-15 reps
3
Leg Extension
3
8-15 reps
4
Pullover (Dumbbell)
2
8-15 reps
5A
Sit Up
2
8-12 reps
5B
Standing Calf Raise
2
10-20 reps
5C
Wrist Curls
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
2
Hamstring Curl
3
8-15 reps
3
Leg Extension
3
8-15 reps
4
Pullover (Dumbbell)
2
8-15 reps
5A
Sit Up
2
8-12 reps
5B
Standing Calf Raise
2
10-20 reps
5C
Wrist Curls
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
2
Hamstring Curl
3
8-15 reps
3
Leg Extension
3
8-15 reps
4
Pullover (Dumbbell)
2
8-15 reps
5A
Sit Up
2
8-12 reps
5B
Standing Calf Raise
2
10-20 reps
5C
Wrist Curls
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
2
Hamstring Curl
3
8-15 reps
3
Leg Extension
3
8-15 reps
4
Pullover (Dumbbell)
2
8-15 reps
5A
Sit Up
2
8-12 reps
5B
Standing Calf Raise
2
10-20 reps
5C
Wrist Curls
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
2
Hamstring Curl
3
8-15 reps
3
Leg Extension
3
8-15 reps
4
Pullover (Dumbbell)
2
8-15 reps
5A
Sit Up
2
8-12 reps
5B
Standing Calf Raise
2
10-20 reps
5C
Wrist Curls
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
2
Hamstring Curl
3
8-15 reps
3
Leg Extension
3
8-15 reps
4
Pullover (Dumbbell)
2
8-15 reps
5A
Sit Up
2
8-12 reps
5B
Standing Calf Raise
2
10-20 reps
5C
Wrist Curls
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
2
Hamstring Curl
3
8-15 reps
3
Leg Extension
3
8-15 reps
4
Pullover (Dumbbell)
2
8-15 reps
5A
Sit Up
2
8-12 reps
5B
Standing Calf Raise
2
10-20 reps
5C
Wrist Curls
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
2
Hamstring Curl
3
8-15 reps
3
Leg Extension
3
8-15 reps
4
Pullover (Dumbbell)
2
8-15 reps
5A
Sit Up
2
8-12 reps
5B
Standing Calf Raise
2
10-20 reps
5C
Wrist Curls
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
2
Hamstring Curl
3
8-15 reps
3
Leg Extension
3
8-15 reps
4
Pullover (Dumbbell)
2
8-15 reps
5A
Sit Up
2
8-12 reps
5B
Standing Calf Raise
2
10-20 reps
5C
Wrist Curls
2
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
2
Overhead Tricep Extension (Cable)
2
10-15 reps
3
Bicep Curl (Barbell)
2
6-10 reps
4
Hammer Curl
2
10-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Upright Row (Barbell)
2
12-15 reps
7
Lateral Raise (Dumbbell)
2
10-15 reps
8
Wrist Curls
2
15-20 reps
9
Wrist Extension
2
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
2
Overhead Tricep Extension (Cable)
2
10-15 reps
3
Bicep Curl (Barbell)
2
6-10 reps
4
Hammer Curl
2
10-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Upright Row (Barbell)
2
12-15 reps
7
Lateral Raise (Dumbbell)
2
10-15 reps
8
Wrist Curls
2
15-20 reps
9
Wrist Extension
2
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
2
Overhead Tricep Extension (Cable)
2
10-15 reps
3
Bicep Curl (Barbell)
2
6-10 reps
4
Hammer Curl
2
10-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Upright Row (Barbell)
2
12-15 reps
7
Lateral Raise (Dumbbell)
2
10-15 reps
8
Wrist Curls
2
15-20 reps
9
Wrist Extension
2
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
2
Overhead Tricep Extension (Cable)
2
10-15 reps
3
Bicep Curl (Barbell)
2
6-10 reps
4
Hammer Curl
2
10-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Upright Row (Barbell)
2
12-15 reps
7
Lateral Raise (Dumbbell)
2
10-15 reps
8
Wrist Curls
2
15-20 reps
9
Wrist Extension
2
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
2
Overhead Tricep Extension (Cable)
2
10-15 reps
3
Bicep Curl (Barbell)
2
6-10 reps
4
Hammer Curl
2
10-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Upright Row (Barbell)
2
12-15 reps
7
Lateral Raise (Dumbbell)
2
10-15 reps
8
Wrist Curls
2
15-20 reps
9
Wrist Extension
2
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
2
Overhead Tricep Extension (Cable)
2
10-15 reps
3
Bicep Curl (Barbell)
2
6-10 reps
4
Hammer Curl
2
10-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Upright Row (Barbell)
2
12-15 reps
7
Lateral Raise (Dumbbell)
2
10-15 reps
8
Wrist Curls
2
15-20 reps
9
Wrist Extension
2
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
2
Overhead Tricep Extension (Cable)
2
10-15 reps
3
Bicep Curl (Barbell)
2
6-10 reps
4
Hammer Curl
2
10-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Upright Row (Barbell)
2
12-15 reps
7
Lateral Raise (Dumbbell)
2
10-15 reps
8
Wrist Curls
2
15-20 reps
9
Wrist Extension
2
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
2
Overhead Tricep Extension (Cable)
2
10-15 reps
3
Bicep Curl (Barbell)
2
6-10 reps
4
Hammer Curl
2
10-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Upright Row (Barbell)
2
12-15 reps
7
Lateral Raise (Dumbbell)
2
10-15 reps
8
Wrist Curls
2
15-20 reps
9
Wrist Extension
2
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
2
Overhead Tricep Extension (Cable)
2
10-15 reps
3
Bicep Curl (Barbell)
2
6-10 reps
4
Hammer Curl
2
10-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Upright Row (Barbell)
2
12-15 reps
7
Lateral Raise (Dumbbell)
2
10-15 reps
8
Wrist Curls
2
15-20 reps
9
Wrist Extension
2
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
2
Overhead Tricep Extension (Cable)
2
10-15 reps
3
Bicep Curl (Barbell)
2
6-10 reps
4
Hammer Curl
2
10-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Upright Row (Barbell)
2
12-15 reps
7
Lateral Raise (Dumbbell)
2
10-15 reps
8
Wrist Curls
2
15-20 reps
9
Wrist Extension
2
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
2
Overhead Tricep Extension (Cable)
2
10-15 reps
3
Bicep Curl (Barbell)
2
6-10 reps
4
Hammer Curl
2
10-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Upright Row (Barbell)
2
12-15 reps
7
Lateral Raise (Dumbbell)
2
10-15 reps
8
Wrist Curls
2
15-20 reps
9
Wrist Extension
2
15-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
2
Overhead Tricep Extension (Cable)
2
10-15 reps
3
Bicep Curl (Barbell)
2
6-10 reps
4
Hammer Curl
2
10-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Upright Row (Barbell)
2
12-15 reps
7
Lateral Raise (Dumbbell)
2
10-15 reps
8
Wrist Curls
2
15-20 reps
9
Wrist Extension
2
15-20 reps
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
2
Leg Extension
3 Sets
8-15 Reps
3
Hamstring Curl
2 Sets
8-15 Reps
4
Sit Up
2 Sets
10-20 Reps
5
Calf Raise (Leg Press)
3 Sets
10-20 Reps
6
Wrist Curls
2 Sets
10-15 Reps
Day 3
1
Face Pull
3 Sets
15-30 Reps
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
4
Upright Row (Barbell)
1 Set
2 Sets
8-12 Reps
15-20 Reps
5
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
6
Single Arm Row (Cable)
2 Sets
8-10 Reps
7
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
8
Hammer Curl
2 Sets
6-12 Reps
9
Skull Crusher (Barbell)
2 Sets
8-12 Reps
10
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-10 Reps
2
Hamstring Curl
3 Sets
8-15 Reps
3
Leg Extension
3 Sets
8-15 Reps
4
Pullover (Dumbbell)
2 Sets
8-15 Reps
5A
Sit Up
2 Sets
8-12 Reps
5B
Standing Calf Raise
2 Sets
10-20 Reps
5C
Wrist Curls
2 Sets
8-15 Reps
Day 5
1
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
2
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
3
Bicep Curl (Barbell)
2 Sets
6-10 Reps
4
Hammer Curl
2 Sets
10-15 Reps
5
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
6
Upright Row (Barbell)
2 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
8
Wrist Curls
2 Sets
15-20 Reps
9
Wrist Extension
2 Sets
15-20 Reps
Day 1
1
Lat Pulldown
3 Sets
8-10 Reps
2
Barbell Row
2 Sets
8-10 Reps
3
Pullover (Dumbbell)
2 Sets
8-12 Reps
4
Face Pull
2 Sets
10-20 Reps
5
Close Grip Larsen Press
3 Sets
6-8 Reps
6
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
7
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
8
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
9
French Press
2 Sets
6-15 Reps
10
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps