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Butter Bear Program

by Bodhi T.

Program Description

Pack on muscle and gain strength through this 18 week bulking training program.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 01, 2025 04:15
  • Last Edited
    May 20, 2025 06:05
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Barbell Row
3
6-8 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Machine)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
Hammer Curl (Cable)
4
10-15 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Overhead Tricep Extension (Cable)
4
10-15 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5
Standing Pullover (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Calf Raise (Machine)
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
-
2
Preacher Curl (Barbell)
3
12-15 reps
-
3
Skull Crusher (Dumbbell)
3
10-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Reverse Pec Deck
3
12-15 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Squat (Low Bar)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
10-15 Reps
-
4
Seated Hamstring Curl
3 Sets
12-15 Reps
-
5
Calf Raise (Machine)
4 Sets
12-15 Reps
-
Day 3
1
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
2
Hammer Curl (Cable)
4 Sets
10-15 Reps
-
3
Bench Press (Close Grip)
4 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
-
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
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Day 4
1
Chest Supported Row (Machine)
3 Sets
10-15 Reps
-
2
Seated Row (Cable)
3 Sets
10-15 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
Day 5
1
Hack Squat
3 Sets
8-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Calf Raise (Machine)
4 Sets
15-20 Reps
-
Day 6
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
2
Preacher Curl (Barbell)
3 Sets
12-15 Reps
-
3
Skull Crusher (Dumbbell)
3 Sets
10-15 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Reverse Pec Deck
3 Sets
12-15 Reps
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Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Barbell Row
3 Sets
6-8 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
15-20 Reps
-