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Beef Cannon

by Jack P.

Program Description

Made to be flexible and able to add extra rest days if needed, doesn’t have to follow the typical 7 day a week calendar but still has good frequency and enough work to grow as well as been highly customisable.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 28, 2025 09:40
  • Last Edited
    Sep 28, 2025 10:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Abs
10.5%
Biceps
10.1%
Forearms
8.2%
Front Delts
7.8%
Upper Back
7%
Hamstrings
6.9%
Middle Delts
6.5%
Chest
6.5%
Quadriceps
6.4%
Lats
6.1%
Glutes
4.3%
Rear Delts
3.8%
Calves
2.2%
Lower Back
1.3%
Adductors
0.4%
Abductors
0.4%
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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
Lying Leg Curl
3
6-12 reps
-
2
High Bar Squat (Barbell)
2
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Cable Crunch
3
10-20 reps
-
5
Leg Extension
3
8-12 reps
-
6
Single Leg Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Cable Crunch
3
10-20 reps
-
5
Leg Extension
3
8-12 reps
-
6
Single Leg Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Cable Crunch
3
10-20 reps
-
5
Leg Extension
3
8-12 reps
-
6
Single Leg Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Cable Crunch
3
10-20 reps
-
5
Leg Extension
3
8-12 reps
-
6
Single Leg Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Cable Crunch
3
10-20 reps
-
5
Leg Extension
3
8-12 reps
-
6
Single Leg Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Cable Crunch
3
10-20 reps
-
5
Leg Extension
3
8-12 reps
-
6
Single Leg Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Cable Crunch
3
10-20 reps
-
5
Leg Extension
3
8-12 reps
-
6
Single Leg Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Cable Crunch
3
10-20 reps
-
5
Leg Extension
3
8-12 reps
-
6
Single Leg Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Cable Crunch
3
10-20 reps
-
5
Leg Extension
3
8-12 reps
-
6
Single Leg Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Cable Crunch
3
10-20 reps
-
5
Leg Extension
3
8-12 reps
-
6
Single Leg Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Cable Crunch
3
10-20 reps
-
5
Leg Extension
3
8-12 reps
-
6
Single Leg Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
High Bar Squat (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
6-10 reps
-
4
Cable Crunch
3
10-20 reps
-
5
Leg Extension
3
8-12 reps
-
6
Single Leg Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curls
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curls
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curls
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curls
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curls
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curls
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curls
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curls
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curls
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curls
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curls
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Reverse Pec Deck
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-10 reps
-
2
Seated Anterior Delt Press (AD)
3
5-10 reps
-
3
Stiff Leg Deadlift
2
8-12 reps
-
4A
Skull Crusher
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
-
2
Seated Anterior Delt Press (AD)
3
5-10 reps
-
3
Stiff Leg Deadlift
3
8-12 reps
-
4A
Skull Crusher
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
-
2
Seated Anterior Delt Press (AD)
3
5-10 reps
-
3
Stiff Leg Deadlift
3
8-12 reps
-
4A
Skull Crusher
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
-
2
Seated Anterior Delt Press (AD)
3
5-10 reps
-
3
Stiff Leg Deadlift
3
8-12 reps
-
4A
Skull Crusher
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
-
2
Seated Anterior Delt Press (AD)
3
5-10 reps
-
3
Stiff Leg Deadlift
3
8-12 reps
-
4A
Skull Crusher
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
-
2
Seated Anterior Delt Press (AD)
3
5-10 reps
-
3
Stiff Leg Deadlift
3
8-12 reps
-
4A
Skull Crusher
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
-
2
Seated Anterior Delt Press (AD)
3
5-10 reps
-
3
Stiff Leg Deadlift
3
8-12 reps
-
4A
Skull Crusher
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
-
2
Seated Anterior Delt Press (AD)
3
5-10 reps
-
3
Stiff Leg Deadlift
3
8-12 reps
-
4A
Skull Crusher
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
-
2
Seated Anterior Delt Press (AD)
3
5-10 reps
-
3
Stiff Leg Deadlift
3
8-12 reps
-
4A
Skull Crusher
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
-
2
Seated Anterior Delt Press (AD)
3
5-10 reps
-
3
Stiff Leg Deadlift
3
8-12 reps
-
4A
Skull Crusher
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
-
2
Seated Anterior Delt Press (AD)
3
5-10 reps
-
3
Stiff Leg Deadlift
3
8-12 reps
-
4A
Skull Crusher
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
-
2
Seated Anterior Delt Press (AD)
3
5-10 reps
-
3
Stiff Leg Deadlift
3
8-12 reps
-
4A
Skull Crusher
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curl Clust
1
10-15 reps
-
9
Rear Delt Fly (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curl Clust
1
10-15 reps
-
9
Rear Delt Fly (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curl Clust
1
10-15 reps
-
9
Rear Delt Fly (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curl Clust
1
10-15 reps
-
9
Rear Delt Fly (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curl Clust
1
10-15 reps
-
9
Rear Delt Fly (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curl Clust
1
10-15 reps
-
9
Rear Delt Fly (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curl Clust
1
10-15 reps
-
9
Rear Delt Fly (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curl Clust
1
10-15 reps
-
9
Rear Delt Fly (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curl Clust
1
10-15 reps
-
9
Rear Delt Fly (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curl Clust
1
10-15 reps
-
9
Rear Delt Fly (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curl Clust
1
10-15 reps
-
9
Rear Delt Fly (Dumbbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-15 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-15 reps
-
8
Wrist Curl Clust
1
10-15 reps
-
9
Rear Delt Fly (Dumbbell)
1
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
3 Sets
6-12 Reps
-
2
High Bar Squat (Barbell)
2 Sets
6-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
4
Cable Crunch
3 Sets
10-20 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Single Leg Calf Raise
3 Sets
10-15 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Reverse Pec Deck
3 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
6B
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
-
8
Wrist Curls
3 Sets
15-20 Reps
-
Day 3
1
Leg Press
2 Sets
5-10 Reps
-
2
Seated Anterior Delt Press (AD)
3 Sets
5-10 Reps
-
3
Stiff Leg Deadlift
2 Sets
8-12 Reps
-
4A
Skull Crusher
3 Sets
8-12 Reps
-
4B
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Cable Crunch
3 Sets
10-15 Reps
-
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
10-15 Reps
-
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
3
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
-
8
Wrist Curl Clust
1 Set
10-15 Reps
-
9
Rear Delt Fly (Dumbbell)
1 Set
10-15 Reps
-