Program Description
Taken from Fazlifts' YouTube channel and modified for what I have available (i.e., no free-weight barbells). Per Faz, this program can be run 3 to 6 times per week. *Volume measure per bodypart per session* Split this however you like Overall volume is more important *Beginner * 2 to 4 sets per bodypart per session *Intermediate* 4 to 8 sets per bodypart per session *Advanced* 3 to 6 sets per bodypart per session The original workout -- as well as info for intermediate and advanced lifters, sets/reps, and progression -- is at https://www.youtube.com/watch?v=Psgf_rBJ8ew I called it The Shaman because it's in the spirit of his Wizard and Barbarian. The image is stock Adobe.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 10, 2025 01:54
- Last EditedAug 10, 2025 05:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Seated Overhead Press (Smith Machine)
3
5-8 reps
-
3
Close Grip Bench Press (Smith Machine)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
5-8 reps
-
2
Lat Pulldown
3
5-8 reps
-
3
Kelso Shrug
3
5-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Good Morning (Smith Machine)
3
5-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Overhead Press (Dumbbell)
3
5-8 reps
-
3
Dip (Assisted)
3
5-8 reps
-
4
Cable Crossover
3
8-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5-8 reps
-
2
Seated Row (Machine)
3
5-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Preacher Curl Machine
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Romanian Deadlift (Smith Machine)
3
5-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
1
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)3 Sets
5-8 Reps
-
2
Seated Overhead Press (Smith Machine)3 Sets
5-8 Reps
-
3
Close Grip Bench Press (Smith Machine)3 Sets
5-8 Reps
-
4
Pec Deck (Machine)3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
Day 2
1
Bent Over Row (Smith Machine)3 Sets
5-8 Reps
-
2
Lat Pulldown3 Sets
5-8 Reps
-
3
Kelso Shrug3 Sets
5-8 Reps
-
4
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)3 Sets
8-12 Reps
-
6
Cable Crunch3 Sets
8-12 Reps
-
Day 3
1
Squat (Smith Machine)3 Sets
5-8 Reps
-
2
Good Morning (Smith Machine)3 Sets
5-8 Reps
-
3
Leg Curl3 Sets
8-12 Reps
-
4
Leg Press3 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Dumbbell)3 Sets
5-8 Reps
-
2
Overhead Press (Dumbbell)3 Sets
5-8 Reps
-
3
Dip (Assisted)3 Sets
5-8 Reps
-
4
Cable Crossover3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
Day 5
1
Chin-Up (Assisted)3 Sets
5-8 Reps
-
2
Seated Row (Machine)3 Sets
5-8 Reps
-
3
Lat Pulldown (Single Arm)3 Sets
5-8 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
5
Preacher Curl Machine3 Sets
8-12 Reps
-
6
Cable Crunch3 Sets
8-12 Reps
-
Day 6
1
Leg Press3 Sets
5-8 Reps
-
2
Romanian Deadlift (Smith Machine)3 Sets
5-8 Reps
-
3
Leg Extension3 Sets
8-12 Reps
-
4
Lying Leg Curl3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-