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BoostcampPNG

12 Week Muscle Builder

by Charlie Little

Program Description

To Build Lean Muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 28, 2025 04:26
  • Last Edited
    Dec 28, 2025 07:12
Muscle Engagement
Front
Back
MuscleSet
Abs
20.5%
Triceps
15.9%
Front Delts
15.9%
Biceps
11.7%
Chest
9.1%
Middle Delts
6.8%
Forearms
5.3%
Upper Back
3.4%
Rear Delts
3.4%
Lats
2.3%
Hamstrings
2.3%
Glutes
2.3%
Lower Back
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bodytek Plate Loaded Pull Down
3
6-10 reps
-
2
Bodytek Cable Row
3
6-10 reps
-
3
Bodytek Pull Over
3
6-10 reps
-
4
Bodytek Lat Pull Down NG
3
6-10 reps
-
5
Bodytek Wide Grip Machine Row
3
6-10 reps
-
6
Bodytek Seated Calf Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Pull Down
3
14-18 reps
-
2
Panatta Chest Supported Row
3
14-18 reps
-
3
Bodytek Pull Over
3
14-18 reps
-
4
Bent Over Row (Barbell)
3
14-18 reps
-
5
Bodytek Shrug
3
14-18 reps
-
6
Bodytek Seated Calf Raises
3
14-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bodytek Cable Row
1
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
-
3
Bodytek Lat Pull Down NG
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Bodytek Wide Grip Machine Row
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Bodytek Standing Calf Raises
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
3
6-10 reps
-
2
Bodytek Cable Row
3
6-10 reps
-
3
Bodytek Pull Over
3
6-10 reps
-
4
Bodytek Lat Pull Down NG
3
6-10 reps
-
5
Bodytek Wide Grip Machine Row
3
6-10 reps
-
6
Bodytek Seated Calf Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Pull Down
3
14-18 reps
-
2
Panatta Chest Supported Row
3
14-18 reps
-
3
Bodytek Pull Over
3
14-18 reps
-
4
Bent Over Row (Barbell)
3
14-18 reps
-
5
Bodytek Shrug
3
14-18 reps
-
6
Bodytek Seated Calf Raises
3
14-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bodytek Cable Row
1
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
-
3
Bodytek Lat Pull Down NG
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Bodytek Wide Grip Machine Row
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Bodytek Standing Calf Raises
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
3
6-10 reps
-
2
Bodytek Cable Row
3
6-10 reps
-
3
Bodytek Pull Over
3
6-10 reps
-
4
Bodytek Lat Pull Down NG
3
6-10 reps
-
5
Bodytek Wide Grip Machine Row
3
6-10 reps
-
6
Bodytek Seated Calf Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Pull Down
3
14-18 reps
-
2
Panatta Chest Supported Row
3
14-18 reps
-
3
Bodytek Pull Over
3
14-18 reps
-
4
Bent Over Row (Barbell)
3
14-18 reps
-
5
Bodytek Shrug
3
14-18 reps
-
6
Bodytek Seated Calf Raises
3
14-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bodytek Cable Row
1
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
-
3
Bodytek Lat Pull Down NG
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Bodytek Wide Grip Machine Row
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Bodytek Standing Calf Raises
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
3
6-10 reps
-
2
Bodytek Cable Row
3
6-10 reps
-
3
Bodytek Pull Over
3
6-10 reps
-
4
Bodytek Lat Pull Down NG
3
6-10 reps
-
5
Bodytek Wide Grip Machine Row
3
6-10 reps
-
6
Bodytek Seated Calf Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Panatta Pull Down
3
14-18 reps
-
2
Panatta Chest Supported Row
3
14-18 reps
-
3
Bodytek Pull Over
3
14-18 reps
-
4
Bent Over Row (Barbell)
3
14-18 reps
-
5
Bodytek Shrug
3
14-18 reps
-
6
Bodytek Seated Calf Raises
3
14-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bodytek Cable Row
1
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
-
3
Bodytek Lat Pull Down NG
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Bodytek Wide Grip Machine Row
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Bodytek Standing Calf Raises
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
3
6-10 reps
-
2
Panatta Chest Fly
3
6-10 reps
-
3
Hammer Strength Flat Press
3
6-10 reps
-
4
Bodytek Cable Cross-Over
3
6-10 reps
-
5
Bodytek Pec Dec
3
6-10 reps
-
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
14-18 reps
-
2
Chest Fly (Dumbbell)
3
14-18 reps
-
3
Incline Bench Press (Dumbbell)
3
14-18 reps
-
4
Bodytek Pec Dec
3
14-18 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Panatta Chest Fly
1
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
-
3
Hammer Strength Flat Press
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Bodytek Pec Dec
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Hanging Leg Raise
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
3
6-10 reps
-
2
Panatta Chest Fly
3
6-10 reps
-
3
Hammer Strength Flat Press
3
6-10 reps
-
4
Bodytek Cable Cross-Over
3
6-10 reps
-
5
Bodytek Pec Dec
3
6-10 reps
-
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
14-18 reps
-
2
Chest Fly (Dumbbell)
3
14-18 reps
-
3
Incline Bench Press (Dumbbell)
3
14-18 reps
-
4
Bodytek Pec Dec
3
14-18 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Panatta Chest Fly
1
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
-
3
Hammer Strength Flat Press
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Bodytek Pec Dec
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Hanging Leg Raise
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
3
6-10 reps
-
2
Panatta Chest Fly
3
6-10 reps
-
3
Hammer Strength Flat Press
3
6-10 reps
-
4
Bodytek Cable Cross-Over
3
6-10 reps
-
5
Bodytek Pec Dec
3
6-10 reps
-
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
14-18 reps
-
2
Chest Fly (Dumbbell)
3
14-18 reps
-
3
Incline Bench Press (Dumbbell)
3
14-18 reps
-
4
Bodytek Pec Dec
3
14-18 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Panatta Chest Fly
1
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
-
3
Hammer Strength Flat Press
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Bodytek Pec Dec
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Hanging Leg Raise
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
3
6-10 reps
-
2
Panatta Chest Fly
3
6-10 reps
-
3
Hammer Strength Flat Press
3
6-10 reps
-
4
Bodytek Cable Cross-Over
3
6-10 reps
-
5
Bodytek Pec Dec
3
6-10 reps
-
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
14-18 reps
-
2
Chest Fly (Dumbbell)
3
14-18 reps
-
3
Incline Bench Press (Dumbbell)
3
14-18 reps
-
4
Bodytek Pec Dec
3
14-18 reps
-
5
Dip (Bodyweight)
3
AMRAP
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Panatta Chest Press
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Panatta Chest Fly
1
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
-
3
Hammer Strength Flat Press
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Bodytek Pec Dec
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Leg Extension
3
6-10 reps
-
2
Bodytek Hack Squat
3
6-10 reps
-
3
Bodytek Leg Press
3
6-10 reps
-
4
Bodytek Prone Leg Curl
3
6-10 reps
-
5
Bodytek Seated Leg Curl
3
6-10 reps
-
6
Bodytek Standing Calf Raises
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Prone Leg Curl
3
14-18 reps
-
2
Stiff Leg Deadlift
3
14-18 reps
-
3
Bodytek Hack Squat
3
14-18 reps
-
4
Bodytek Leg Press
3
14-18 reps
-
5
Nautilus Glute Bridge
3
14-18 reps
-
6
Bodytek Standing Calf Raises
3
14-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Leg Press
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bodytek Leg Extension
2
2
1
10 reps
20 reps
30 reps
-
-
-
3
Bodytek Seated Leg Curl
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
4
Bodytek Prone Leg Curl
2
2
1
10 reps
20 reps
30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Leg Extension
3
6-10 reps
-
2
Bodytek Hack Squat
3
6-10 reps
-
3
Bodytek Leg Press
3
6-10 reps
-
4
Bodytek Prone Leg Curl
3
6-10 reps
-
5
Bodytek Seated Leg Curl
3
6-10 reps
-
6
Bodytek Standing Calf Raises
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Prone Leg Curl
3
14-18 reps
-
2
Stiff Leg Deadlift
3
14-18 reps
-
3
Bodytek Hack Squat
3
14-18 reps
-
4
Bodytek Leg Press
3
14-18 reps
-
5
Nautilus Glute Bridge
3
14-18 reps
-
6
Bodytek Standing Calf Raises
3
14-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Leg Press
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bodytek Leg Extension
2
2
1
10 reps
20 reps
30 reps
-
-
-
3
Bodytek Seated Leg Curl
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
4
Bodytek Prone Leg Curl
2
2
1
10 reps
20 reps
30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Leg Extension
3
6-10 reps
-
2
Bodytek Hack Squat
3
6-10 reps
-
3
Bodytek Leg Press
3
6-10 reps
-
4
Bodytek Prone Leg Curl
3
6-10 reps
-
5
Bodytek Seated Leg Curl
3
6-10 reps
-
6
Bodytek Standing Calf Raises
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Prone Leg Curl
3
14-18 reps
-
2
Stiff Leg Deadlift
3
14-18 reps
-
3
Bodytek Hack Squat
3
14-18 reps
-
4
Bodytek Leg Press
3
14-18 reps
-
5
Nautilus Glute Bridge
3
14-18 reps
-
6
Bodytek Standing Calf Raises
3
14-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Leg Press
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bodytek Leg Extension
2
2
1
10 reps
20 reps
30 reps
-
-
-
3
Bodytek Seated Leg Curl
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
4
Bodytek Prone Leg Curl
2
2
1
10 reps
20 reps
30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Leg Extension
3
6-10 reps
-
2
Bodytek Hack Squat
3
6-10 reps
-
3
Bodytek Leg Press
3
6-10 reps
-
4
Bodytek Prone Leg Curl
3
6-10 reps
-
5
Bodytek Seated Leg Curl
3
6-10 reps
-
6
Bodytek Standing Calf Raises
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Prone Leg Curl
3
14-18 reps
-
2
Stiff Leg Deadlift
3
14-18 reps
-
3
Bodytek Hack Squat
3
14-18 reps
-
4
Bodytek Leg Press
3
14-18 reps
-
5
Nautilus Glute Bridge
3
14-18 reps
-
6
Bodytek Standing Calf Raises
3
14-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Leg Press
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Bodytek Leg Extension
2
2
1
10 reps
20 reps
30 reps
-
-
-
3
Bodytek Seated Leg Curl
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
4
Bodytek Prone Leg Curl
2
2
1
10 reps
20 reps
30 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Bodytek Cable Press Down
3
6-10 reps
-
3
Bodytek Alt Preacher Curl
3
6-10 reps
-
4
Bodytek Dip Machine
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
6-10 reps
-
6
Panatta Tricep OH Extension
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bodytek V Bar Press Down
3
14-18 reps
-
2
Bodytek Cable Preacher Curl
3
14-18 reps
-
3
Skull Crusher (Barbell)
3
14-18 reps
-
4
Concentration Curl
3
14-18 reps
-
5
Cable Cross Bicep Curl
3
14-18 reps
-
6
Single Arm Tricep Extension (Cable)
3
14-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bodytek Cable Press Down
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Bodytek Dip Machine
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Bicep Curl (EZ Bar)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Bodytek Alt Preacher Curl
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Bodytek Cable Press Down
3
6-10 reps
-
3
Bodytek Alt Preacher Curl
3
6-10 reps
-
4
Bodytek Dip Machine
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
6-10 reps
-
6
Panatta Tricep OH Extension
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bodytek V Bar Press Down
3
14-18 reps
-
2
Bodytek Cable Preacher Curl
3
14-18 reps
-
3
Skull Crusher (Barbell)
3
14-18 reps
-
4
Concentration Curl
3
14-18 reps
-
5
Cable Cross Bicep Curl
3
14-18 reps
-
6
Single Arm Tricep Extension (Cable)
3
14-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bodytek Cable Press Down
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Bodytek Dip Machine
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Bicep Curl (EZ Bar)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Bodytek Alt Preacher Curl
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Bodytek Cable Press Down
3
6-10 reps
-
3
Bodytek Alt Preacher Curl
3
6-10 reps
-
4
Bodytek Dip Machine
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
6-10 reps
-
6
Panatta Tricep OH Extension
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bodytek V Bar Press Down
3
14-18 reps
-
2
Bodytek Cable Preacher Curl
3
14-18 reps
-
3
Skull Crusher (Barbell)
3
14-18 reps
-
4
Concentration Curl
3
14-18 reps
-
5
Cable Cross Bicep Curl
3
14-18 reps
-
6
Single Arm Tricep Extension (Cable)
3
14-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bodytek Cable Press Down
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Bodytek Dip Machine
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Bicep Curl (EZ Bar)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Bodytek Alt Preacher Curl
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Bodytek Cable Press Down
3
6-10 reps
-
3
Bodytek Alt Preacher Curl
3
6-10 reps
-
4
Bodytek Dip Machine
3
6-10 reps
-
5
Hammer Curl (Dumbbell)
3
6-10 reps
-
6
Panatta Tricep OH Extension
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bodytek V Bar Press Down
3
14-18 reps
-
2
Bodytek Cable Preacher Curl
3
14-18 reps
-
3
Skull Crusher (Barbell)
3
14-18 reps
-
4
Concentration Curl
3
14-18 reps
-
5
Cable Cross Bicep Curl
3
14-18 reps
-
6
Single Arm Tricep Extension (Cable)
3
14-18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bodytek Cable Press Down
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Bodytek Dip Machine
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Bicep Curl (EZ Bar)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Bodytek Alt Preacher Curl
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
6-10 reps
-
2
Panatta Lateral Raise
3
6-10 reps
-
3
Bodytek Alt Shoulder Press
3
6-10 reps
-
4
Bodytek Rear Fly
3
6-10 reps
-
5
Bodytek Shrug
3
6-10 reps
-
6
Sit Up
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
14-18 reps
-
2
Seated Shoulder Press (Dumbbell)
3
14-18 reps
-
3
Rear Delt Fly (Dumbbell)
3
14-18 reps
-
4
Front Raise
3
14-18 reps
-
5
Lateral Raise (Dumbbell)
3
14-18 reps
-
6
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Panatta Lateral Raise
1
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
-
3
Bodytek Shrug
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Bodytek Rear Fly
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Leg Raise (Captain's Chair)
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
6-10 reps
-
2
Panatta Lateral Raise
3
6-10 reps
-
3
Bodytek Alt Shoulder Press
3
6-10 reps
-
4
Bodytek Rear Fly
3
6-10 reps
-
5
Bodytek Shrug
3
6-10 reps
-
6
Sit Up
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
14-18 reps
-
2
Seated Shoulder Press (Dumbbell)
3
14-18 reps
-
3
Rear Delt Fly (Dumbbell)
3
14-18 reps
-
4
Front Raise
3
14-18 reps
-
5
Lateral Raise (Dumbbell)
3
14-18 reps
-
6
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Panatta Lateral Raise
1
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
-
3
Bodytek Shrug
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Bodytek Rear Fly
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Leg Raise (Captain's Chair)
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
6-10 reps
-
2
Panatta Lateral Raise
3
6-10 reps
-
3
Bodytek Alt Shoulder Press
3
6-10 reps
-
4
Bodytek Rear Fly
3
6-10 reps
-
5
Bodytek Shrug
3
6-10 reps
-
6
Sit Up
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
14-18 reps
-
2
Seated Shoulder Press (Dumbbell)
3
14-18 reps
-
3
Rear Delt Fly (Dumbbell)
3
14-18 reps
-
4
Front Raise
3
14-18 reps
-
5
Lateral Raise (Dumbbell)
3
14-18 reps
-
6
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Panatta Lateral Raise
1
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
-
3
Bodytek Shrug
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Bodytek Rear Fly
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Leg Raise (Captain's Chair)
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
6-10 reps
-
2
Panatta Lateral Raise
3
6-10 reps
-
3
Bodytek Alt Shoulder Press
3
6-10 reps
-
4
Bodytek Rear Fly
3
6-10 reps
-
5
Bodytek Shrug
3
6-10 reps
-
6
Sit Up
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
14-18 reps
-
2
Seated Shoulder Press (Dumbbell)
3
14-18 reps
-
3
Rear Delt Fly (Dumbbell)
3
14-18 reps
-
4
Front Raise
3
14-18 reps
-
5
Lateral Raise (Dumbbell)
3
14-18 reps
-
6
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
1
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
-
2
Panatta Lateral Raise
1
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
-
3
Bodytek Shrug
1
2
2
30 reps
20 reps
10 reps
-
-
-
4
Bodytek Rear Fly
2
2
1
10 reps
20 reps
30 reps
-
-
-
5
Leg Raise (Captain's Chair)
5
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bodytek Plate Loaded Pull Down
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Bodytek Cable Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Bodytek Pull Over
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Bodytek Lat Pull Down NG
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Bodytek Wide Grip Machine Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
6
Bodytek Seated Calf Raises
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
Day 2
1
Panatta Chest Press
3 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Panatta Chest Fly
3 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Hammer Strength Flat Press
3 Sets
6-10 Reps
-
4
Bodytek Cable Cross-Over
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Bodytek Pec Dec
3 Sets
6-10 Reps
-
6
Hanging Leg Raise
4 Sets
AMRAP
-
Day 3
1
Bodytek Leg Extension
3 Sets
6-10 Reps
-
2
Bodytek Hack Squat
3 Sets
6-10 Reps
-
3
Bodytek Leg Press
3 Sets
6-10 Reps
-
4
Bodytek Prone Leg Curl
3 Sets
6-10 Reps
-
5
Bodytek Seated Leg Curl
3 Sets
6-10 Reps
-
6
Bodytek Standing Calf Raises
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
Day 4
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
2
Bodytek Cable Press Down
3 Sets
6-10 Reps
-
3
Bodytek Alt Preacher Curl
3 Sets
6-10 Reps
-
4
Bodytek Dip Machine
3 Sets
6-10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
6
Panatta Tricep OH Extension
3 Sets
6-10 Reps
-
Day 5
1
Panatta Shoulder Press
3 Sets
6-10 Reps
-
2
Panatta Lateral Raise
3 Sets
6-10 Reps
-
3
Bodytek Alt Shoulder Press
3 Sets
6-10 Reps
-
4
Bodytek Rear Fly
3 Sets
6-10 Reps
-
5
Bodytek Shrug
3 Sets
6-10 Reps
-
6
Sit Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-