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Program Description

Eloutub

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2025 11:37
  • Last Edited
    Sep 25, 2025 12:03
Muscle Engagement
Front
Back
MuscleSet
Chest
11.9%
Upper Back
10.4%
Triceps
9.8%
Biceps
9.7%
Front Delts
8.6%
Lats
7.6%
Forearms
6.5%
Abs
5.4%
Hamstrings
4.8%
Middle Delts
4.5%
Glutes
4.4%
Quadriceps
4.1%
Rear Delts
3.9%
Calves
3.8%
Lower Back
3.5%
Adductors
0.6%
Abductors
0.5%
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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
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Decline Push Up
3 Sets
4-8 Reps
-
1B
Wrist Curls
3 Sets
10-15 Reps
-
2A
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
2B
Cable Crunch
2 Sets
10-15 Reps
-
3A
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
3B
French Press
3 Sets
8-12 Reps
-
4A
Pec Deck (Machine)
2 Sets
10-15 Reps
-
4B
Ab Wheel
2 Sets
6-10 Reps
-
Day 2
1A
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
1B
Incline Hammer Curl (Dumbbell)
3 Sets
6-12 Reps
-
2A
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
-
2B
Face Pull
2 Sets
10-15 Reps
-
3A
Leg Press
3 Sets
8-12 Reps
-
3B
Seated Row (Cable)
3 Sets
8-12 Reps
-
4A
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
4B
Calf Raise (Leg Press)
2 Sets
8-12 Reps
-
Day 3
1A
Ring Push Up
2 Sets
6-10 Reps
-
1B
Scapular Push Up
2 Sets
8-12 Reps
-
2A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2B
Reverse Wrist Curl (Barbell)
3 Sets
10-15 Reps
-
3A
JM Press (Smith Machine)
3 Sets
10-15 Reps
-
3B
Upright Row (Barbell)
3 Sets
10-15 Reps
-
4A
Chest Fly (Cable)
2 Sets
10-15 Reps
-
4B
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
-
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
1B
Reverse Pec Deck
3 Sets
10-15 Reps
-
2A
Reverse Lunge (Dumbbell)
2 Sets
4-8 Reps
-
2B
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
-
3A
Hyperextension
3 Sets
8-12 Reps
-
3B
Calf Raise (Machine)
3 Sets
10-15 Reps
-
4A
Seated Row (Machine)
2 Sets
8-12 Reps
-
4B
Bayesian Curl
2 Sets
8-12 Reps
-