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Training

by Calli
1 athletes joined

Program Description

Stark werden und so aussehen.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 02, 2024 03:46
  • Last Edited
    Jun 18, 2025 10:41

Summary

Embark on a transformative 16-week journey with this comprehensive training program designed for serious lifters. Committing to six days a week, you'll tackle a balanced mix of leg, push, and pull workouts, utilizing a variety of barbell, machine, and cable exercises to build strength and muscle across all major muscle groups. Each session is meticulously crafted to challenge you, with a focus on progressive overload and intensity, ensuring you stay motivated and on track to achieve your fitness goals. Equip yourself with the tools you need for success in a full gym setting and get ready to redefine your limits!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
13 reps
-
4
Leg Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Seated Wide-Grip Row (Cable)
3
11 reps
-
3
Standing Pullover (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
-
6
Calf Raise (Leg Press)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
11 reps
-
4
Leg Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Calf Raise (Leg Press)
3
13 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
10 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Barbell)
2
14 reps
-
5
Reverse Pec Deck
2
14 reps
-
6
Bayesian Curl
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
3 Sets
9 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
13 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Dip (Weighted)
3 Sets
12 Reps
-
3
Shoulder Press (Machine)
3 Sets
12 Reps
-
4
Skull Crusher (Barbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
11 Reps
-
3
Standing Pullover (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
11 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
Day 5
1
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
13 Reps
-
Day 6
1
Pull-Up (Weighted)
4 Sets
8 Reps
-
2
T-Bar Row
3 Sets
10 Reps
-
3
Face Pull
3 Sets
15 Reps
-
4
Shrug (Barbell)
2 Sets
14 Reps
-
5
Reverse Pec Deck
2 Sets
14 Reps
-
6
Bayesian Curl
3 Sets
10 Reps
-