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ULAU

by mikey.m

Program Description

Dynamic Double Progression - when you achieve or SURPASS goal amount of reps on a certain set increase weight for the whole exercise

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 17, 2025 09:21
  • Last Edited
    Dec 17, 2025 10:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.2%
Biceps
13.1%
Front Delts
11%
Upper Back
10%
Middle Delts
9.3%
Chest
6.2%
Forearms
6.2%
Lats
5.5%
Quadriceps
4.8%
Hamstrings
4.8%
Abs
3.4%
Calves
2.8%
Glutes
2.8%
Rear Delts
2.1%
Lower Back
0.7%
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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
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Underhand Lat Pulldown
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Underhand Lat Pulldown
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Underhand Lat Pulldown
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Underhand Lat Pulldown
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Underhand Lat Pulldown
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Underhand Lat Pulldown
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Underhand Lat Pulldown
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Underhand Lat Pulldown
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Underhand Lat Pulldown
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Underhand Lat Pulldown
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Underhand Lat Pulldown
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Pec Deck (Machine)
2
6-8 reps
-
3
Underhand Lat Pulldown
3
8-12 reps
-
4
AD Press (Smith Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
-
2
Straight Leg Calf Raise
2
8-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Press
2
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hanging Leg Raise
2
20+ reps
-
8
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
-
2
Straight Leg Calf Raise
2
8-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Press
2
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hanging Leg Raise
2
20+ reps
-
8
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
-
2
Straight Leg Calf Raise
2
8-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Press
2
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hanging Leg Raise
2
20+ reps
-
8
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
-
2
Straight Leg Calf Raise
2
8-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Press
2
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hanging Leg Raise
2
20+ reps
-
8
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
-
2
Straight Leg Calf Raise
2
8-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Press
2
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hanging Leg Raise
2
20+ reps
-
8
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
-
2
Straight Leg Calf Raise
2
8-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Press
2
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hanging Leg Raise
2
20+ reps
-
8
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
-
2
Straight Leg Calf Raise
2
8-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Press
2
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hanging Leg Raise
2
20+ reps
-
8
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
-
2
Straight Leg Calf Raise
2
8-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Press
2
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hanging Leg Raise
2
20+ reps
-
8
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
-
2
Straight Leg Calf Raise
2
8-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Press
2
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hanging Leg Raise
2
20+ reps
-
8
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
-
2
Straight Leg Calf Raise
2
8-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Press
2
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hanging Leg Raise
2
20+ reps
-
8
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
-
2
Straight Leg Calf Raise
2
8-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Press
2
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hanging Leg Raise
2
20+ reps
-
8
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
-
2
Straight Leg Calf Raise
2
8-12 reps
-
3
Hack Squat
2
6-8 reps
-
4
Single Leg Press
2
8-10 reps
-
5
Leg Extension
3
10-12 reps
-
6
Lying Leg Curl
3
8-12 reps
-
7
Hanging Leg Raise
2
20+ reps
-
8
Abs Crunch (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
6-8 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
6-8 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
6-8 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
6-8 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
6-8 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
6-8 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
6-8 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
6-8 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
6-8 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
6-8 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
6-8 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6-8 reps
-
2
Close Grip Bench Press (Smith Machine)
2
6-8 reps
-
3
Skull Crusher (Barbell)
3
8-10 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Preacher Curl (Machine)
3
8-10 reps
-
8
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
T-Bar Row
2
6-8 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Shrug (Trap Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
T-Bar Row
2
6-8 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Shrug (Trap Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
T-Bar Row
2
6-8 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Shrug (Trap Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
T-Bar Row
2
6-8 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Shrug (Trap Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
T-Bar Row
2
6-8 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Shrug (Trap Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
T-Bar Row
2
6-8 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Shrug (Trap Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
T-Bar Row
2
6-8 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Shrug (Trap Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
T-Bar Row
2
6-8 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Shrug (Trap Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
T-Bar Row
2
6-8 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Shrug (Trap Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
T-Bar Row
2
6-8 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Shrug (Trap Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
T-Bar Row
2
6-8 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Shrug (Trap Bar)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
T-Bar Row
2
6-8 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Preacher Curl (Machine)
3
8-12 reps
-
6
JM Press (Smith Machine)
2
8-10 reps
-
7
Overhead Tricep Extension (Cable)
2
8-12 reps
-
8
Shrug (Trap Bar)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Military Press (Barbell)
2 Sets
6-8 Reps
-
2
Close Grip Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
3
Skull Crusher (Barbell)
3 Sets
8-10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
5
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
-
7
Preacher Curl (Machine)
3 Sets
8-10 Reps
-
8
Incline Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Calf Raise (Machine)
2 Sets
8-12 Reps
-
2
Straight Leg Calf Raise
2 Sets
8-12 Reps
-
3
Hack Squat
2 Sets
6-8 Reps
-
4
Single Leg Press
2 Sets
8-10 Reps
-
5
Leg Extension
3 Sets
10-12 Reps
-
6
Lying Leg Curl
3 Sets
8-12 Reps
-
7
Hanging Leg Raise
2 Sets
20+ Reps
-
8
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
Day 1
1
Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
2
Pec Deck (Machine)
2 Sets
6-8 Reps
-
3
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
4
AD Press (Smith Machine)
3 Sets
8-12 Reps
-
5
Preacher Curl (Machine)
2 Sets
6-8 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 4
1
Bench Press (Smith Machine)
3 Sets
7-10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
3
T-Bar Row
2 Sets
6-8 Reps
-
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
5
Preacher Curl (Machine)
3 Sets
8-12 Reps
-
6
JM Press (Smith Machine)
2 Sets
8-10 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
8
Shrug (Trap Bar)
2 Sets
8-12 Reps
-