Program Description
Phase 1 – Weeks 1–4 (Rep Foundation) 🎯 Focus: Build movement quality, 8–10 reps main lifts, 10–15 accessories, ~65–70% 1RM. Phase 2 – Weeks 5–8 (Volume Push, Hypertrophy) 🎯 Focus: Slightly heavier loads, 6–8 reps main lifts, 8–12 accessories, ~70–75% 1RM. Phase 3 – Weeks 9–12 (Intensity Push, Strength) 🎯 Focus: Heavy but safe loads, 4–6 reps main lifts, 6–10 accessories, ~75–85% 1RM. Progression Week by Week: Weeks 1–4: Add 1–2 reps each week within range. Weeks 5–6, 8: Add weight (2.5–5%) when you hit the top of rep range. Week 7: Deload (lighter, fewer sets). Weeks 9–12: Lower reps, increase load. Track best 5k pace in Week 12.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedSep 07, 2025 05:05
- Last EditedOct 13, 2025 12:59
Summary
Transform your training with the 12-Week Neck-Friendly Training Plan, designed for lifters seeking a balanced approach to strength without compromising neck safety. This comprehensive program spans 12 weeks and includes five workouts each week, focusing on push, pull, and leg days. Each session is carefully structured with a variety of exercises—like the Bench Press and Squat—targeting major muscle groups while minimizing neck strain. Get ready to build strength, improve your form, and elevate your fitness journey!
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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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
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 Press3 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 Up3 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 Pull3 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 Raise3 Sets
12-15 Reps
70%
6
Leg Extension3 Sets
12-15 Reps
70%
Day 4
1
Run1 Set
30 mins
70%
2A
Bird Dog3 Sets
10 Reps
70%
2B
Side Plank with Reach Through3 Sets
0.5 mins
70%
2C
Dead Bug3 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 Raise3 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 Press3 Sets
10 Reps
70%
6
Cardio (Zone 2)1 Set
15 mins
70%