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BoostcampPNG

Golden Era Torso Limbs

by Evan Pennington
3 athletes joined

Program Description

Intermediate/advanced program to build a classic physique

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 07, 2025 04:20
  • Last Edited
    Jun 18, 2025 11:09

Summary

Unleash your inner strength with the Golden Era Torso Limbs program, a comprehensive 12-week journey designed for serious lifters. Training four days a week, you'll engage in a balanced mix of barbell and dumbbell exercises, targeting your chest, back, shoulders, and core for a sculpted physique. Each session is crafted to maximize muscle growth and enhance overall strength, ensuring you push your limits while maintaining proper form. Equip your garage gym and get ready to transform your torso and limbs into a powerhouse of muscle and definition!
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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
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Meadow Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 9
4
Pull-Up (Weighted)
3
8-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Lying Reverse Fly
3
10-15 reps
-
8
Sit Up
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Meadow Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 9
4
Pull-Up (Weighted)
3
8-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Lying Reverse Fly
3
10-15 reps
-
8
Sit Up
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Meadow Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 9
4
Pull-Up (Weighted)
3
8-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Lying Reverse Fly
3
10-15 reps
-
8
Sit Up
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Meadow Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 9
4
Pull-Up (Weighted)
3
8-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Lying Reverse Fly
3
10-15 reps
-
8
Sit Up
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Meadow Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 9
4
Pull-Up (Weighted)
3
8-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Lying Reverse Fly
3
10-15 reps
-
8
Sit Up
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Meadow Row
3
8-12 reps
-
3
Bench Press (Dumbbell)
1
1
6-10 reps
6-12 reps
RPE 10
RPE 9
4
Pull-Up (Weighted)
3
8-15 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Lying Reverse Fly
3
10-15 reps
-
8
Sit Up
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Dip (Weighted)
3
6-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Chest Fly (Dumbbell)
3
10-15 reps
-
6
Seated Front Raise
3
10-15 reps
-
7
Face Pull
3
10-15 reps
-
8
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Dip (Weighted)
3
6-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Chest Fly (Dumbbell)
3
10-15 reps
-
6
Seated Front Raise
3
10-15 reps
-
7
Face Pull
3
10-15 reps
-
8
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Dip (Weighted)
3
6-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Chest Fly (Dumbbell)
3
10-15 reps
-
6
Seated Front Raise
3
10-15 reps
-
7
Face Pull
3
10-15 reps
-
8
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Dip (Weighted)
3
6-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Chest Fly (Dumbbell)
3
10-15 reps
-
6
Seated Front Raise
3
10-15 reps
-
7
Face Pull
3
10-15 reps
-
8
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Dip (Weighted)
3
6-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Chest Fly (Dumbbell)
3
10-15 reps
-
6
Seated Front Raise
3
10-15 reps
-
7
Face Pull
3
10-15 reps
-
8
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Barbell Row
3
6-10 reps
-
3
Dip (Weighted)
3
6-12 reps
-
4
Lat Pulldown
3
10-15 reps
-
5
Chest Fly (Dumbbell)
3
10-15 reps
-
6
Seated Front Raise
3
10-15 reps
-
7
Face Pull
3
10-15 reps
-
8
Decline Sit Up (Weighted)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (EZ Bar)
3
6-12 reps
-
4
French Press
3
6-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Spider Curl
3
10-15 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
8
Leg Curl
3
10-20 reps
-
9
Standing Calf Raise
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (EZ Bar)
3
6-12 reps
-
4
French Press
3
6-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Spider Curl
3
10-15 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
8
Leg Curl
3
10-20 reps
-
9
Standing Calf Raise
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (EZ Bar)
3
6-12 reps
-
4
French Press
3
6-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Spider Curl
3
10-15 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
8
Leg Curl
3
10-20 reps
-
9
Standing Calf Raise
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (EZ Bar)
3
6-12 reps
-
4
French Press
3
6-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Spider Curl
3
10-15 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
8
Leg Curl
3
10-20 reps
-
9
Standing Calf Raise
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (EZ Bar)
3
6-12 reps
-
4
French Press
3
6-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Spider Curl
3
10-15 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
8
Leg Curl
3
10-20 reps
-
9
Standing Calf Raise
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (EZ Bar)
3
6-12 reps
-
4
French Press
3
6-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Spider Curl
3
10-15 reps
-
7
Tricep Pushdown (Cable)
3
10-15 reps
-
8
Leg Curl
3
10-20 reps
-
9
Standing Calf Raise
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Hyperextension
3
10-15 reps
-
6
Seated Dumbbell Curl
3
10-15 reps
-
7
Single Arm Overhead Tricep Extension
3
10-15 reps
-
8
Sissy Squat (Weighted)
3
10-20 reps
-
9
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Hyperextension
3
10-15 reps
-
6
Seated Dumbbell Curl
3
10-15 reps
-
7
Single Arm Overhead Tricep Extension
3
10-15 reps
-
8
Sissy Squat (Weighted)
3
10-20 reps
-
9
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Hyperextension
3
10-15 reps
-
6
Seated Dumbbell Curl
3
10-15 reps
-
7
Single Arm Overhead Tricep Extension
3
10-15 reps
-
8
Sissy Squat (Weighted)
3
10-20 reps
-
9
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Hyperextension
3
10-15 reps
-
6
Seated Dumbbell Curl
3
10-15 reps
-
7
Single Arm Overhead Tricep Extension
3
10-15 reps
-
8
Sissy Squat (Weighted)
3
10-20 reps
-
9
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Hyperextension
3
10-15 reps
-
6
Seated Dumbbell Curl
3
10-15 reps
-
7
Single Arm Overhead Tricep Extension
3
10-15 reps
-
8
Sissy Squat (Weighted)
3
10-20 reps
-
9
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3
Bicep Curl (Barbell)
3
8-10 reps
-
4
Skull Crusher (Dumbbell)
3
8-10 reps
-
5
Hyperextension
3
10-15 reps
-
6
Seated Dumbbell Curl
3
10-15 reps
-
7
Single Arm Overhead Tricep Extension
3
10-15 reps
-
8
Sissy Squat (Weighted)
3
10-20 reps
-
9
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
1
1
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Pec Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Y Raise
3
10-15 reps
-
9
Lying Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
1
1
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Pec Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Y Raise
3
10-15 reps
-
9
Lying Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
1
1
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Pec Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Y Raise
3
10-15 reps
-
9
Lying Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
1
1
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Pec Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Y Raise
3
10-15 reps
-
9
Lying Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
1
1
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Pec Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Y Raise
3
10-15 reps
-
9
Lying Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
1
1
8-10 reps
8-12 reps
RPE 10
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
10-15 reps
-
6
Pec Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Barbell)
3
8-12 reps
-
8
Y Raise
3
10-15 reps
-
9
Lying Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
5
Straight Arm Pulldown
3
10-15 reps
-
6
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Cable)
3
10-15 reps
-
8
Hanging Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
5
Straight Arm Pulldown
3
10-15 reps
-
6
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Cable)
3
10-15 reps
-
8
Hanging Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
5
Straight Arm Pulldown
3
10-15 reps
-
6
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Cable)
3
10-15 reps
-
8
Hanging Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
5
Straight Arm Pulldown
3
10-15 reps
-
6
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Cable)
3
10-15 reps
-
8
Hanging Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
5
Straight Arm Pulldown
3
10-15 reps
-
6
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Cable)
3
10-15 reps
-
8
Hanging Leg Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
5
Straight Arm Pulldown
3
10-15 reps
-
6
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
7
Upright Row (Cable)
3
10-15 reps
-
8
Hanging Leg Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
5
Lunge (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Sissy Squat
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
5
Lunge (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Sissy Squat
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
5
Lunge (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Sissy Squat
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
5
Lunge (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Sissy Squat
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
5
Lunge (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Sissy Squat
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Stiff Leg Deadlift
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
5
Lunge (Dumbbell)
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Sissy Squat
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Hammer Curl (Cable)
3
10-15 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10-15 reps
-
8
Leg Extension
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Hammer Curl (Cable)
3
10-15 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10-15 reps
-
8
Leg Extension
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Hammer Curl (Cable)
3
10-15 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10-15 reps
-
8
Leg Extension
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Hammer Curl (Cable)
3
10-15 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10-15 reps
-
8
Leg Extension
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Hammer Curl (Cable)
3
10-15 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10-15 reps
-
8
Leg Extension
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Belt Squat
3
10-15 reps
-
6
Hammer Curl (Cable)
3
10-15 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10-15 reps
-
8
Leg Extension
3
10-20 reps
-
9
Single Leg Calf Raise (Weighted)
4
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Meadow Row
3 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-12 Reps
@10
@9
4
Pull-Up (Weighted)
3 Sets
8-15 Reps
-
5
Incline Chest Fly (Dumbbell)
3 Sets
8-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Lying Reverse Fly
3 Sets
10-15 Reps
-
8
Sit Up
4 Sets
15-20 Reps
-
Day 2
1
Leg Extension
3 Sets
10-15 Reps
-
2
Squat (Barbell)
3 Sets
4-8 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
4
French Press
3 Sets
6-12 Reps
-
5
Belt Squat
3 Sets
10-15 Reps
-
6
Spider Curl
3 Sets
10-15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
8
Leg Curl
3 Sets
10-20 Reps
-
9
Standing Calf Raise
4 Sets
10-20 Reps
-
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
-
3
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
8-12 Reps
@10
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
6
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
-
7
Upright Row (Barbell)
3 Sets
8-12 Reps
-
8
Y Raise
3 Sets
10-15 Reps
-
9
Lying Leg Raise
4 Sets
10-20 Reps
-
Day 4
1
Leg Curl
3 Sets
10-15 Reps
-
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
-
3
Hammer Curl
3 Sets
8-12 Reps
-
4
Skull Crusher (Barbell)
3 Sets
6-10 Reps
-
5
Lunge (Dumbbell)
3 Sets
10-12 Reps
-
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
8
Sissy Squat
3 Sets
10-20 Reps
-
9
Single Leg Calf Raise (Weighted)
4 Sets
10-20 Reps
-