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BoostcampPNG

I'm Vengeance (Superhero Physique)

by Ataberk B.
6 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
    Aug 16, 2025 12:36

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
Middle Delts
12%
Biceps
10.7%
Front Delts
10.5%
Upper Back
10%
Triceps
9.4%
Hamstrings
8.1%
Lats
6.6%
Forearms
6.4%
Glutes
5.4%
Abs
5.3%
Quadriceps
5.2%
Lower Back
3.8%
Chest
3.1%
Rear Delts
2.4%
Calves
0.7%
Adductors
0.6%
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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
Lat Pulldown
2
8-10 reps
-
2
Barbell Row
2
8-10 reps
-
3
Bench Press (Close Grip)
2
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Hammer Curl
2
-
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
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Barbell Row
3
8-10 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
4
8-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-15 reps
-
7
French Press
2
6-15 reps
-
8
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Hyperextension
2
-
3
Sit Up
3
10-20 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
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
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Hyperextension
2
-
4
Sit Up
3
10-20 reps
-
5
Hamstring Curl
3
8-15 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
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
1
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
7
Skull Crusher (Barbell)
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)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-30 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
1
2
8-12 reps
15-20 reps
-
-
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-10 reps
-
2
Hamstring Curl
2
8-15 reps
-
3
Upright Row (Barbell)
2
12 reps
-
4A
Sit Up
2
8-12 reps
-
4B
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)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5-10 reps
-
2
Hamstring Curl
3
8-15 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Sit Up
3
8-12 reps
-
4B
Wrist Curls
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6 reps
-
2
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3
Bicep Curl (Barbell)
2
6-10 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Upright Row (Barbell)
2
12-15 reps
-
6
Lateral Raise (Dumbbell)
2
10-15 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
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2
Bicep Curl (Barbell)
4
6-10 reps
-
3
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Upright Row (Barbell)
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Wrist Curls
2
15-20 reps
-
7
Wrist Extension
2
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
2 Sets
8-10 Reps
-
2
Barbell Row
2 Sets
8-10 Reps
-
3
Bench Press (Close Grip)
2 Sets
5 Reps
-
4
Overhead Press (Barbell)
2 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
-
7
French Press
2 Sets
6-15 Reps
-
8
Hammer Curl
2 Sets
-
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
5 Reps
-
2
Hyperextension
2 Sets
-
3
Sit Up
3 Sets
10-20 Reps
-
4
Hamstring Curl
2 Sets
8-15 Reps
-
5
Wrist Curls
2 Sets
10-15 Reps
-
Day 3
1
Face Pull
3 Sets
15-30 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
-
4
Upright Row (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
5
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
-
7
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
Day 4
1
High Bar Squat (Barbell)
2 Sets
5-10 Reps
-
2
Hamstring Curl
2 Sets
8-15 Reps
-
3
Upright Row (Barbell)
2 Sets
12 Reps
-
4A
Sit Up
2 Sets
8-12 Reps
-
4B
Wrist Curls
2 Sets
8-15 Reps
-
Day 5
1
Squat (Smith Machine)
2 Sets
6 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
3
Bicep Curl (Barbell)
2 Sets
6-10 Reps
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
5
Upright Row (Barbell)
2 Sets
12-15 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-