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Jack up for summer

by Erik B.
25 athletes joined

Program Description

To get jacked for summer

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2024 11:24
  • Last Edited
    Jun 18, 2025 12:00

Summary

Get ready to transform your physique with the "Jack Up for Summer" program! Over the course of 12 weeks, you'll train six days a week, focusing on building strength and definition in your upper body. This program features a variety of exercises, including barbell bench presses, weighted dips, and cable tricep pushdowns, ensuring a comprehensive workout for your chest and arms. Perfect for those looking to enhance their summer physique, this plan combines intensity and variety to keep you motivated and progressing. Equip yourself with a full gym and get ready to shine!
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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
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
3
16 reps
-
3
Dip (Weighted)
2
10 reps
-
4
Skull Crusher
3
12 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
16 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lunge (Barbell)
3
20 reps
-
4
Leg Extension
3
14 reps
-
5
Leg Curl
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
3
16 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
16 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Bicep Curl (Cable)
3
20 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
-
3
Dip (Weighted)
2 Sets
10 Reps
-
4
Skull Crusher
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
-
6
Bicep Curl (Cable)
3 Sets
20 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
-
3
Dip (Weighted)
2 Sets
10 Reps
-
4
Skull Crusher
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
-
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Lunge (Barbell)
3 Sets
20 Reps
-
4
Leg Extension
3 Sets
14 Reps
-
5
Leg Curl
3 Sets
20 Reps
-
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Lunge (Barbell)
3 Sets
20 Reps
-
4
Leg Extension
3 Sets
14 Reps
-
5
Leg Curl
3 Sets
20 Reps
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
16 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
16 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
20 Reps
-
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
16 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
16 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
20 Reps
-
7
Lateral Raise (Cable)
3 Sets
12 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
20 Reps
-