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BoostcampPNG

12-Week Neck-Friendly Training Plan

by Giannis F.

Program Description

Phase 1 ā€“ Weeks 1ā€“4 (Rep Foundation) šŸŽÆ Focus: Build movement quality, 8ā€“10 reps main lifts, 10ā€“15 accessories, ~65ā€“70% 1RM. Phase 2 ā€“ Weeks 5ā€“8 (Volume Push, Hypertrophy) šŸŽÆ Focus: Slightly heavier loads, 6ā€“8 reps main lifts, 8ā€“12 accessories, ~70ā€“75% 1RM. Phase 3 ā€“ Weeks 9ā€“12 (Intensity Push, Strength) šŸŽÆ Focus: Heavy but safe loads, 4ā€“6 reps main lifts, 6ā€“10 accessories, ~75ā€“85% 1RM. Progression Week by Week: Weeks 1ā€“4: Add 1ā€“2 reps each week within range. Weeks 5ā€“6, 8: Add weight (2.5ā€“5%) when you hit the top of rep range. Week 7: Deload (lighter, fewer sets). Weeks 9ā€“12: Lower reps, increase load. Track best 5k pace in Week 12.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 07, 2025 05:05
  • Last Edited
    Sep 08, 2025 09:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Front Delts
10.1%
Chest
10.1%
Upper Back
9.6%
Glutes
8.6%
Middle Delts
6.6%
Quadriceps
6.2%
Biceps
5.8%
Lats
5.5%
Abs
5.3%
Hamstrings
5.3%
Rear Delts
3.9%
Forearms
2.5%
Lower Back
2.2%
Abductors
2.2%
Calves
2.1%
Stretching
1.2%
Adductors
1%
Other
0.6%
Cardio
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
8-10 reps
70%
2
Landmine Press
3
8-10 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
4
Lateral Raise (Cable)
3
12-15 reps
70%
5
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
70%
6
Push Up
3
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
70%
2
Landmine Press
3
8-10 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
4
Lateral Raise (Cable)
3
12-15 reps
70%
5
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
70%
6
Push Up
3
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
70%
2
Landmine Press
3
8-10 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
4
Lateral Raise (Cable)
3
12-15 reps
70%
5
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
70%
6
Push Up
3
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
70%
2
Landmine Press
3
8-10 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
4
Lateral Raise (Cable)
3
12-15 reps
70%
5
Overhead Tricep Extension (Dumbbell)
2
12-15 reps
70%
6
Push Up
3
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Landmine Press
4
6-8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
75%
4
Lateral Raise (Cable)
3
12 reps
75%
5
Skull Crusher (Barbell)
3
10 reps
75%
6
Push Up
3
AMRAP
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Landmine Press
4
6-8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
75%
4
Lateral Raise (Cable)
3
12 reps
75%
5
Skull Crusher (Barbell)
3
10 reps
75%
6
Push Up
3
AMRAP
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
50%
2
Landmine Press
2
6-8 reps
50%
3
Incline Bench Press (Dumbbell)
2
8 reps
50%
4
Lateral Raise (Cable)
2
12 reps
50%
5
Skull Crusher (Barbell)
2
10 reps
50%
6
Push Up
1
AMRAP
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
75%
2
Landmine Press
4
6-8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
75%
4
Lateral Raise (Cable)
3
12 reps
75%
5
Skull Crusher (Barbell)
3
10 reps
75%
6
Push Up
3
AMRAP
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
85%
2
Landmine Press
4
4-6 reps
85%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
85%
4
Lateral Raise (Cable)
3
12 reps
85%
5
Skull Crusher (Barbell)
3
8-10 reps
85%
6
Push Up
3
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
85%
2
Landmine Press
4
4-6 reps
85%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
85%
4
Lateral Raise (Cable)
3
12 reps
85%
5
Skull Crusher (Barbell)
3
8-10 reps
85%
6
Push Up
3
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
85%
2
Landmine Press
4
4-6 reps
85%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
85%
4
Lateral Raise (Cable)
3
12 reps
85%
5
Skull Crusher (Barbell)
3
8-10 reps
85%
6
Push Up
3
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
85%
2
Landmine Press
4
4-6 reps
85%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
85%
4
Lateral Raise (Cable)
3
12 reps
85%
5
Skull Crusher (Barbell)
3
8-10 reps
85%
6
Push Up
3
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-10 reps
70%
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
70%
3
Single Arm Row (Dumbbell)
3
8-12 reps
70%
4
Face Pull
3
12-15 reps
70%
5
Incline Curl (Dumbbell)
3
10-12 reps
70%
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-10 reps
70%
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
70%
3
Single Arm Row (Dumbbell)
3
8-12 reps
70%
4
Face Pull
3
12-15 reps
70%
5
Incline Curl (Dumbbell)
3
10-12 reps
70%
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-10 reps
70%
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
70%
3
Single Arm Row (Dumbbell)
3
8-12 reps
70%
4
Face Pull
3
12-15 reps
70%
5
Incline Curl (Dumbbell)
3
10-12 reps
70%
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
8-10 reps
70%
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
70%
3
Single Arm Row (Dumbbell)
3
8-12 reps
70%
4
Face Pull
3
12-15 reps
70%
5
Incline Curl (Dumbbell)
3
10-12 reps
70%
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
6-8 reps
75%
2
Lat Pulldown (Neutral Grip)
4
6-8 reps
75%
3
Single Arm Row (Dumbbell)
3
8-10 reps
75%
4
Face Pull
3
12 reps
75%
5
Bicep Curl (Dumbbell)
3
8-10 reps
75%
6
Rear Delt Fly (Dumbbell)
3
12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
6-8 reps
75%
2
Lat Pulldown (Neutral Grip)
4
6-8 reps
75%
3
Single Arm Row (Dumbbell)
3
8-10 reps
75%
4
Face Pull
3
12 reps
75%
5
Bicep Curl (Dumbbell)
3
8-10 reps
75%
6
Rear Delt Fly (Dumbbell)
3
12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
6-8 reps
50%
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
50%
3
Single Arm Row (Dumbbell)
2
8-10 reps
50%
4
Face Pull
2
12 reps
50%
5
Bicep Curl (Dumbbell)
2
8-10 reps
50%
6
Rear Delt Fly (Dumbbell)
2
12 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
6-8 reps
75%
2
Lat Pulldown (Neutral Grip)
4
6-8 reps
75%
3
Single Arm Row (Dumbbell)
3
8-10 reps
75%
4
Face Pull
3
12 reps
75%
5
Bicep Curl (Dumbbell)
3
8-10 reps
75%
6
Rear Delt Fly (Dumbbell)
3
12 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
5
4-6 reps
85%
2
Pull-Up (Weighted)
4
4-6 reps
85%
3
Single Arm Row (Dumbbell)
3
6-8 reps
85%
4
Face Pull
3
12-15 reps
85%
5
Bicep Curl (Dumbbell)
3
6-8 reps
85%
6
Rear Delt Fly (Dumbbell)
3
12 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
5
4-6 reps
85%
2
Pull-Up (Weighted)
4
4-6 reps
85%
3
Single Arm Row (Dumbbell)
3
6-8 reps
85%
4
Face Pull
3
12-15 reps
85%
5
Bicep Curl (Dumbbell)
3
6-8 reps
85%
6
Rear Delt Fly (Dumbbell)
3
12 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
5
4-6 reps
85%
2
Pull-Up (Weighted)
4
4-6 reps
85%
3
Single Arm Row (Dumbbell)
3
6-8 reps
85%
4
Face Pull
3
12-15 reps
85%
5
Bicep Curl (Dumbbell)
3
6-8 reps
85%
6
Rear Delt Fly (Dumbbell)
3
12 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
5
4-6 reps
85%
2
Pull-Up (Weighted)
4
4-6 reps
85%
3
Single Arm Row (Dumbbell)
3
6-8 reps
85%
4
Face Pull
3
12-15 reps
85%
5
Bicep Curl (Dumbbell)
3
6-8 reps
85%
6
Rear Delt Fly (Dumbbell)
3
12 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
70%
4
Hip Thrust (Barbell)
3
8-10 reps
70%
5
Standing Calf Raise
3
12-15 reps
70%
6
Leg Extension
3
12-15 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
70%
4
Hip Thrust (Barbell)
3
8-10 reps
70%
5
Standing Calf Raise
3
12-15 reps
70%
6
Leg Extension
3
12-15 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
70%
4
Hip Thrust (Barbell)
3
8-10 reps
70%
5
Standing Calf Raise
3
12-15 reps
70%
6
Leg Extension
3
12-15 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
70%
4
Hip Thrust (Barbell)
3
8-10 reps
70%
5
Standing Calf Raise
3
12-15 reps
70%
6
Leg Extension
3
12-15 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Romanian Deadlift (Barbell)
4
6-8 reps
75%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
75%
4
Hip Thrust (Barbell)
3
8-10 reps
75%
5
Standing Calf Raise
4
12 reps
75%
6
Leg Extension
3
12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Romanian Deadlift (Barbell)
4
6-8 reps
75%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
75%
4
Hip Thrust (Barbell)
3
8-10 reps
75%
5
Standing Calf Raise
4
12 reps
75%
6
Leg Extension
3
12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
50%
2
Romanian Deadlift (Barbell)
2
6-8 reps
50%
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
50%
4
Hip Thrust (Barbell)
2
8-10 reps
50%
5
Standing Calf Raise
2
12 reps
50%
6
Leg Extension
2
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Romanian Deadlift (Barbell)
4
6-8 reps
75%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
75%
4
Hip Thrust (Barbell)
3
8-10 reps
75%
5
Standing Calf Raise
4
12 reps
75%
6
Leg Extension
3
12 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
85%
2
Romanian Deadlift (Barbell)
4
4-6 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
85%
4
Hip Thrust (Barbell)
3
6-8 reps
85%
5
Standing Calf Raise
4
10-12 reps
85%
6
Leg Extension
2
12 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
85%
2
Romanian Deadlift (Barbell)
4
4-6 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
85%
4
Hip Thrust (Barbell)
3
6-8 reps
85%
5
Standing Calf Raise
4
10-12 reps
85%
6
Leg Extension
2
12 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
85%
2
Romanian Deadlift (Barbell)
4
4-6 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
85%
4
Hip Thrust (Barbell)
3
6-8 reps
85%
5
Standing Calf Raise
4
10-12 reps
85%
6
Leg Extension
2
12 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
85%
2
Romanian Deadlift (Barbell)
4
4-6 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
85%
4
Hip Thrust (Barbell)
3
6-8 reps
85%
5
Standing Calf Raise
4
10-12 reps
85%
6
Leg Extension
2
12 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
70%
2A
Bird Dog
3
10 reps
70%
2B
Side Plank with Reach Through
3
0.5 mins
70%
2C
Dead Bug
3
10 reps
70%
3
Farmer's Walk (Weighted)
3
0.5 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
70%
2A
Bird Dog
3
10 reps
70%
2B
Side Plank with Reach Through
3
0.5 mins
70%
2C
Dead Bug
3
10 reps
70%
3
Farmer's Walk (Weighted)
3
0.5 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
70%
2A
Bird Dog
3
10 reps
70%
2B
Side Plank with Reach Through
3
0.5 mins
70%
2C
Dead Bug
3
10 reps
70%
3
Farmer's Walk (Weighted)
3
0.5 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
70%
2A
Bird Dog
3
10 reps
70%
2B
Side Plank with Reach Through
3
0.5 mins
70%
2C
Dead Bug
3
10 reps
70%
3
Farmer's Walk (Weighted)
3
0.5 mins
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
75%
2A
Pallof Press
3
12 reps
75%
2B
Stir-The-Pot
3
10-12 reps
75%
2C
Marching Glute Bridge
3
10 reps
75%
3
Farmer's Walk (Weighted)
3
0.66 mins
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
75%
2A
Pallof Press
3
12 reps
75%
2B
Stir-The-Pot
3
10-12 reps
75%
2C
Marching Glute Bridge
3
10 reps
75%
3
Farmer's Walk (Weighted)
3
0.66 mins
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
50%
2A
Pallof Press
2
12 reps
50%
2B
Stir-The-Pot
2
10-12 reps
50%
2C
Marching Glute Bridge
2
10 reps
50%
3
Farmer's Walk (Weighted)
2
0.66 mins
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
75%
2A
Pallof Press
3
12 reps
75%
2B
Stir-The-Pot
3
10-12 reps
75%
2C
Marching Glute Bridge
3
10 reps
75%
3
Farmer's Walk (Weighted)
3
0.66 mins
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
85%
2A
Pallof Press
3
12 reps
85%
2B
Dead Bug
3
8-10 reps
85%
2C
Suitcase Carry
3
0.5-0.66 mins
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
85%
2A
Pallof Press
3
12 reps
85%
2B
Dead Bug
3
8-10 reps
85%
2C
Suitcase Carry
3
0.5-0.66 mins
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
85%
2A
Pallof Press
3
12 reps
85%
2B
Dead Bug
3
8-10 reps
85%
2C
Suitcase Carry
3
0.5-0.66 mins
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
85%
2A
Pallof Press
3
12 reps
85%
2B
Dead Bug
3
8-10 reps
85%
2C
Suitcase Carry
3
0.5-0.66 mins
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
70%
2A
Lateral Raise (Dumbbell)
3
12 reps
70%
2B
Seated Front Raise
3
12 reps
70%
3A
Hammer Curl (Dumbbell)
3
12 reps
70%
3B
Tricep Rope Push Down (Cable)
3
12 reps
70%
4
Hip Abductor (Machine)
3
15-20 reps
70%
5
Arnold Press
3
10 reps
70%
6
Cardio (Zone 2)
1
15 mins
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
70%
2A
Lateral Raise (Dumbbell)
3
12 reps
70%
2B
Seated Front Raise
3
12 reps
70%
3A
Hammer Curl (Dumbbell)
3
12 reps
70%
3B
Tricep Rope Push Down (Cable)
3
12 reps
70%
4
Hip Abductor (Machine)
3
15-20 reps
70%
5
Arnold Press
3
10 reps
70%
6
Cardio (Zone 2)
1
15 mins
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
70%
2A
Lateral Raise (Dumbbell)
3
12 reps
70%
2B
Seated Front Raise
3
12 reps
70%
3A
Hammer Curl (Dumbbell)
3
12 reps
70%
3B
Tricep Rope Push Down (Cable)
3
12 reps
70%
4
Hip Abductor (Machine)
3
15-20 reps
70%
5
Arnold Press
3
10 reps
70%
6
Cardio (Zone 2)
1
15 mins
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
70%
2A
Lateral Raise (Dumbbell)
3
12 reps
70%
2B
Seated Front Raise
3
12 reps
70%
3A
Hammer Curl (Dumbbell)
3
12 reps
70%
3B
Tricep Rope Push Down (Cable)
3
12 reps
70%
4
Hip Abductor (Machine)
3
15-20 reps
70%
5
Arnold Press
3
10 reps
70%
6
Cardio (Zone 2)
1
15 mins
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
75%
2A
Lateral Raise (Dumbbell)
4
12 reps
75%
2B
Seated Front Raise
4
12 reps
75%
3A
Hammer Curl (Dumbbell)
4
10 reps
75%
3B
Tricep Rope Push Down (Cable)
4
10 reps
75%
4
Hip Abductor (Machine)
4
15 reps
75%
5
Arnold Press
3
10 reps
75%
6
Cardio (Zone 2)
1
20 mins
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
75%
2A
Lateral Raise (Dumbbell)
4
12 reps
75%
2B
Seated Front Raise
4
12 reps
75%
3A
Hammer Curl (Dumbbell)
4
10 reps
75%
3B
Tricep Rope Push Down (Cable)
4
10 reps
75%
4
Hip Abductor (Machine)
4
15 reps
75%
5
Arnold Press
3
10 reps
75%
6
Cardio (Zone 2)
1
20 mins
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
50%
2A
Lateral Raise (Dumbbell)
2
12 reps
50%
2B
Seated Front Raise
2
12 reps
50%
3A
Hammer Curl (Dumbbell)
2
10 reps
50%
3B
Tricep Rope Push Down (Cable)
2
10 reps
50%
4
Hip Abductor (Machine)
2
15 reps
50%
5
Arnold Press
2
10 reps
50%
6
Cardio (Zone 2)
1
20 mins
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
75%
2A
Lateral Raise (Dumbbell)
4
12 reps
75%
2B
Seated Front Raise
4
12 reps
75%
3A
Hammer Curl (Dumbbell)
4
10 reps
75%
3B
Tricep Rope Push Down (Cable)
4
10 reps
75%
4
Hip Abductor (Machine)
4
15 reps
75%
5
Arnold Press
3
10 reps
75%
6
Cardio (Zone 2)
1
20 mins
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
85%
2A
Lateral Raise (Dumbbell)
4
12 reps
85%
2B
Seated Front Raise
4
12 reps
85%
3A
Hammer Curl (Dumbbell)
4
8-10 reps
85%
3B
Tricep Rope Push Down (Cable)
4
8-10 reps
85%
4
Hip Abductor (Machine)
4
12-15 reps
85%
5
Arnold Press
3
8 reps
85%
6
Cardio (Zone 2)
1
15 mins
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
85%
2A
Lateral Raise (Dumbbell)
4
12 reps
85%
2B
Seated Front Raise
4
12 reps
85%
3A
Hammer Curl (Dumbbell)
4
8-10 reps
85%
3B
Tricep Rope Push Down (Cable)
4
8-10 reps
85%
4
Hip Abductor (Machine)
4
12-15 reps
85%
5
Arnold Press
3
8 reps
85%
6
Cardio (Zone 2)
1
15 mins
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
85%
2A
Lateral Raise (Dumbbell)
4
12 reps
85%
2B
Seated Front Raise
4
12 reps
85%
3A
Hammer Curl (Dumbbell)
4
8-10 reps
85%
3B
Tricep Rope Push Down (Cable)
4
8-10 reps
85%
4
Hip Abductor (Machine)
4
12-15 reps
85%
5
Arnold Press
3
8 reps
85%
6
Cardio (Zone 2)
1
15 mins
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
85%
2A
Lateral Raise (Dumbbell)
4
12 reps
85%
2B
Seated Front Raise
4
12 reps
85%
3A
Hammer Curl (Dumbbell)
4
8-10 reps
85%
3B
Tricep Rope Push Down (Cable)
4
8-10 reps
85%
4
Hip Abductor (Machine)
4
12-15 reps
85%
5
Arnold Press
3
8 reps
85%
6
Cardio (Zone 2)
1
15 mins
85%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
70%
2
Landmine Press
3 Sets
8-10 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
70%
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
70%
5
Overhead Tricep Extension (Dumbbell)
2 Sets
12-15 Reps
70%
6
Push Up
3 Sets
AMRAP
70%
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
8-10 Reps
70%
2
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
70%
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
70%
4
Face Pull
3 Sets
12-15 Reps
70%
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
70%
6
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
70%
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
70%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
70%
4
Hip Thrust (Barbell)
3 Sets
8-10 Reps
70%
5
Standing Calf Raise
3 Sets
12-15 Reps
70%
6
Leg Extension
3 Sets
12-15 Reps
70%
Day 4
1
Run
1 Set
30 mins
70%
2A
Bird Dog
3 Sets
10 Reps
70%
2B
Side Plank with Reach Through
3 Sets
0.5 mins
70%
2C
Dead Bug
3 Sets
10 Reps
70%
3
Farmer's Walk (Weighted)
3 Sets
0.5 mins
70%
Day 5
1
Bench Press (Close Grip)
3 Sets
10 Reps
70%
2A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
70%
2B
Seated Front Raise
3 Sets
12 Reps
70%
3A
Hammer Curl (Dumbbell)
3 Sets
12 Reps
70%
3B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
70%
4
Hip Abductor (Machine)
3 Sets
15-20 Reps
70%
5
Arnold Press
3 Sets
10 Reps
70%
6
Cardio (Zone 2)
1 Set
15 mins
70%