Program Description
All muscle groups have a minimum of 7 sets per week with biceps, chest, + back at 11, 12, and 13 sets. Exercises per body group are spread throughout the week to allow maximal effort and recovery. Every set should be pushed to within 1 rep of failure, using MYO Rep Pauses to push past regular rep ranges. IE - if you can typically lat pulldown 100 lbs 12 times, do that on set one. On set 2, 3, and 4 - get as many reps as you can, rest for 2-5 seconds, then continue that process until you hit actual mechanical failure.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMay 31, 2024 08:54
- Last EditedJun 23, 2024 08:14
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bicep Curl (Dumbbell)
4
3
Chest Supported Row (Machine)
3
4A
Lateral Raise (Cable)
3
4B
Shrug (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bicep Curl (Dumbbell)
4
3
Chest Supported Row (Machine)
3
4A
Lateral Raise (Cable)
3
4B
Shrug (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bicep Curl (Dumbbell)
4
3
Chest Supported Row (Machine)
3
4A
Lateral Raise (Cable)
3
4B
Shrug (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bicep Curl (Dumbbell)
4
3
Chest Supported Row (Machine)
3
4A
Lateral Raise (Cable)
3
4B
Shrug (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bicep Curl (Dumbbell)
4
3
Chest Supported Row (Machine)
3
4A
Lateral Raise (Cable)
3
4B
Shrug (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bicep Curl (Dumbbell)
4
3
Chest Supported Row (Machine)
3
4A
Lateral Raise (Cable)
3
4B
Shrug (Dumbbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
2
Chest Fly (Cable)
3
3
Skull Crusher
3
4
Tricep Pushdown (Cable)
4
5
Leg Extension
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
2
Chest Fly (Cable)
3
3
Skull Crusher
3
4
Tricep Pushdown (Cable)
4
5
Leg Extension
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
2
Chest Fly (Cable)
3
3
Skull Crusher
3
4
Tricep Pushdown (Cable)
4
5
Leg Extension
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
2
Chest Fly (Cable)
3
3
Skull Crusher
3
4
Tricep Pushdown (Cable)
4
5
Leg Extension
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
2
Chest Fly (Cable)
3
3
Skull Crusher
3
4
Tricep Pushdown (Cable)
4
5
Leg Extension
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith)
3
2
Chest Fly (Cable)
3
3
Skull Crusher
3
4
Tricep Pushdown (Cable)
4
5
Leg Extension
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
2
Preacher Curl (Dumbbell)
3
3
Cross Body Lat Pulldown (Single Arm)
3
4
Shrug (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
2
Preacher Curl (Dumbbell)
3
3
Cross Body Lat Pulldown (Single Arm)
3
4
Shrug (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
2
Preacher Curl (Dumbbell)
3
3
Cross Body Lat Pulldown (Single Arm)
3
4
Shrug (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
2
Preacher Curl (Dumbbell)
3
3
Cross Body Lat Pulldown (Single Arm)
3
4
Shrug (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
2
Preacher Curl (Dumbbell)
3
3
Cross Body Lat Pulldown (Single Arm)
3
4
Shrug (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
2
Preacher Curl (Dumbbell)
3
3
Cross Body Lat Pulldown (Single Arm)
3
4
Shrug (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
2
Overhead Tricep Extension (Cable)
3
3
Dip (Assisted)
3
4
Chest Press (Machine)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
2
Overhead Tricep Extension (Cable)
3
3
Dip (Assisted)
3
4
Chest Press (Machine)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
2
Overhead Tricep Extension (Cable)
3
3
Dip (Assisted)
3
4
Chest Press (Machine)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
2
Overhead Tricep Extension (Cable)
3
3
Dip (Assisted)
3
4
Chest Press (Machine)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
2
Overhead Tricep Extension (Cable)
3
3
Dip (Assisted)
3
4
Chest Press (Machine)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
2
Overhead Tricep Extension (Cable)
3
3
Dip (Assisted)
3
4
Chest Press (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
2
Pull-Up (Assisted)
3
3
Bicep Curl (Cable)
4
4
Lying Leg Curl
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
2
Pull-Up (Assisted)
3
3
Bicep Curl (Cable)
4
4
Lying Leg Curl
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
2
Pull-Up (Assisted)
3
3
Bicep Curl (Cable)
4
4
Lying Leg Curl
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
2
Pull-Up (Assisted)
3
3
Bicep Curl (Cable)
4
4
Lying Leg Curl
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
2
Pull-Up (Assisted)
3
3
Bicep Curl (Cable)
4
4
Lying Leg Curl
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
2
Pull-Up (Assisted)
3
3
Bicep Curl (Cable)
4
4
Lying Leg Curl
4
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown4 Sets
2
Bicep Curl (Dumbbell)4 Sets
3
Chest Supported Row (Machine)3 Sets
4A
Lateral Raise (Cable)3 Sets
4B
Shrug (Dumbbell)3 Sets
Day 2
1
Incline Chest Press (Smith)3 Sets
2
Chest Fly (Cable)3 Sets
3
Skull Crusher3 Sets
4
Tricep Pushdown (Cable)4 Sets
5
Leg Extension4 Sets
Day 3
1
Seated Hamstring Curl4 Sets
2
Preacher Curl (Dumbbell)3 Sets
3
Cross Body Lat Pulldown (Single Arm)3 Sets
4
Shrug (Dumbbell)3 Sets
Day 4
1
Shoulder Press (Plate Loaded)4 Sets
2
Overhead Tricep Extension (Cable)3 Sets
3
Dip (Assisted)3 Sets
4
Chest Press (Machine)3 Sets
Day 5
1
Hack Squat4 Sets
2
Pull-Up (Assisted)3 Sets
3
Bicep Curl (Cable)4 Sets
4
Lying Leg Curl4 Sets