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BoostcampPNG

5 days PPLPP

by Soni Tai
1 athletes joined

Program Description

BODY BUILDING

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 06, 2024 09:56
  • Last Edited
    Aug 30, 2024 09:58
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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
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
2
5-7 reps
7
Bayesian Curl
1
7-10 reps
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
9
Cable Crunch
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
2
T-Bar Row
1
1
7-10 reps
10-15 reps
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
5
JM Press (Smith Machine)
2
7-10 reps
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
8
Leg Raise (Captain's Chair)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
3
Seated Hamstring Curl
1
8-12 reps
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
5
Leg Extension
1
8-12 reps
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
5
One Arm Lateral Raise (Cable)
2
8-12 reps
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
7
Incline Curl (Dumbbell)
1
7-10 reps
8
Bicep Curl (Cable)
2
8-12 reps
9
Cable Crunch
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
2
T-Bar Row
1
1
7-10 reps
10-12 reps
3
Power Shrug
2
8-12 reps
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
7
Incline Pushdown (Cable)
1
6-8 reps
8
Decline Sit Up (Bodyweight)
2
10-15 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-8 Reps
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-10 Reps
3
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
4
AD Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-10 Reps
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
6
Preacher Curl (EZ Bar)
2 Sets
5-7 Reps
7
Bayesian Curl
1 Set
7-10 Reps
8
Bicep Curl (Cable)
1 Set
1 Set
7-10 Reps
10-15 Reps
9
Cable Crunch
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
8-12 Reps
2
T-Bar Row
1 Set
1 Set
7-10 Reps
10-15 Reps
3
Lat Pulldown
1 Set
1 Set
7-10 Reps
12-18 Reps
4
Reverse Pec Deck
1 Set
1 Set
6-8 Reps
10-15 Reps
5
JM Press (Smith Machine)
2 Sets
7-10 Reps
6
Seated Overhead Extension (EZ Bar)
1 Set
7-10 Reps
7
Incline Pushdown (Cable)
1 Set
1 Set
7-10 Reps
10-15 Reps
8
Leg Raise (Captain's Chair)
2 Sets
8-12 Reps
Day 3
1
Rack Pull (Barbell)
1 Set
1 Set
4-6 Reps
7-10 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
5-7 Reps
7-9 Reps
3
Seated Hamstring Curl
1 Set
8-12 Reps
4
Pendulum Squat
1 Set
1 Set
5-6 Reps
7-8 Reps
5
Leg Extension
1 Set
8-12 Reps
6
Standing Calf Raise
1 Set
1 Set
6-8 Reps
8-12 Reps
Day 5
1
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
6-7 Reps
8-10 Reps
2
Incline Chest Press (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
3
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
4
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
5-7 Reps
8-10 Reps
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
6
Preacher Curl (EZ Bar)
1 Set
1 Set
5-6 Reps
7-10 Reps
7
Incline Curl (Dumbbell)
1 Set
7-10 Reps
8
Bicep Curl (Cable)
2 Sets
8-12 Reps
9
Cable Crunch
2 Sets
8-12 Reps
Day 6
1
Underhand Lat Pulldown
1 Set
1 Set
7-9 Reps
10-12 Reps
2
T-Bar Row
1 Set
1 Set
7-10 Reps
10-12 Reps
3
Power Shrug
2 Sets
8-12 Reps
4
Reverse Pec Deck
1 Set
1 Set
7-10 Reps
10-15 Reps
5
JM Press (Smith Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
6
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
7-10 Reps
10-15 Reps
7
Incline Pushdown (Cable)
1 Set
6-8 Reps
8
Decline Sit Up (Bodyweight)
2 Sets
10-15 Reps