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Insane size in 12 weeks
by Brennan H.
Program Description
Tran for the most amount of muscle possible
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 30, 2024 05:29
Last Edited
Jun 15, 2024 12:52
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.
down_app
Week 1
1 / 12 Weeks
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10