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BoostcampPNG

Discipline over Motivation

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Program Description

To inspire and transform young individuals to be their full potential and to achieve the impossible

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 28, 2025 06:27
  • Last Edited
    Aug 28, 2025 08:17
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-12 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Farmers Walk
2
8-12 reps
-
9
Dead Hang
2
8-12 reps
-
10
Shoulder Press (Machine)
2
8-12 reps
-
11
Lateral Raise (Machine)
2
8-12 reps
-
12
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-12 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Farmers Walk
2
8-12 reps
-
9
Dead Hang
2
8-12 reps
-
10
Shoulder Press (Machine)
2
8-12 reps
-
11
Lateral Raise (Machine)
2
8-12 reps
-
12
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-12 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Farmers Walk
2
8-12 reps
-
9
Dead Hang
2
8-12 reps
-
10
Shoulder Press (Machine)
2
8-12 reps
-
11
Lateral Raise (Machine)
2
8-12 reps
-
12
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-12 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Farmers Walk
2
8-12 reps
-
9
Dead Hang
2
8-12 reps
-
10
Shoulder Press (Machine)
2
8-12 reps
-
11
Lateral Raise (Machine)
2
8-12 reps
-
12
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-12 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Farmers Walk
2
8-12 reps
-
9
Dead Hang
2
8-12 reps
-
10
Shoulder Press (Machine)
2
8-12 reps
-
11
Lateral Raise (Machine)
2
8-12 reps
-
12
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-12 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Farmers Walk
2
8-12 reps
-
9
Dead Hang
2
8-12 reps
-
10
Shoulder Press (Machine)
2
8-12 reps
-
11
Lateral Raise (Machine)
2
8-12 reps
-
12
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-12 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Farmers Walk
2
8-12 reps
-
9
Dead Hang
2
8-12 reps
-
10
Shoulder Press (Machine)
2
8-12 reps
-
11
Lateral Raise (Machine)
2
8-12 reps
-
12
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-12 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Farmers Walk
2
8-12 reps
-
9
Dead Hang
2
8-12 reps
-
10
Shoulder Press (Machine)
2
8-12 reps
-
11
Lateral Raise (Machine)
2
8-12 reps
-
12
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-12 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Farmers Walk
2
8-12 reps
-
9
Dead Hang
2
8-12 reps
-
10
Shoulder Press (Machine)
2
8-12 reps
-
11
Lateral Raise (Machine)
2
8-12 reps
-
12
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-12 reps
-
2
Bicep Curl (Barbell)
2
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (EZ Bar)
2
8-12 reps
-
8
Farmers Walk
2
8-12 reps
-
9
Dead Hang
2
8-12 reps
-
10
Shoulder Press (Machine)
2
8-12 reps
-
11
Lateral Raise (Machine)
2
8-12 reps
-
12
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Muscle Up
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Cable Crossover
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
7
Chest Fly (Cable)
3
8-12 reps
-
8
Push Up
3
8-12 reps
-
9
Floor Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Muscle Up
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Cable Crossover
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
7
Chest Fly (Cable)
3
8-12 reps
-
8
Push Up
3
8-12 reps
-
9
Floor Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Muscle Up
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Cable Crossover
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
7
Chest Fly (Cable)
3
8-12 reps
-
8
Push Up
3
8-12 reps
-
9
Floor Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Muscle Up
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Cable Crossover
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
7
Chest Fly (Cable)
3
8-12 reps
-
8
Push Up
3
8-12 reps
-
9
Floor Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Muscle Up
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Cable Crossover
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
7
Chest Fly (Cable)
3
8-12 reps
-
8
Push Up
3
8-12 reps
-
9
Floor Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Muscle Up
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Cable Crossover
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
7
Chest Fly (Cable)
3
8-12 reps
-
8
Push Up
3
8-12 reps
-
9
Floor Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Muscle Up
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Cable Crossover
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
7
Chest Fly (Cable)
3
8-12 reps
-
8
Push Up
3
8-12 reps
-
9
Floor Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Muscle Up
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Cable Crossover
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
7
Chest Fly (Cable)
3
8-12 reps
-
8
Push Up
3
8-12 reps
-
9
Floor Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Muscle Up
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Cable Crossover
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
7
Chest Fly (Cable)
3
8-12 reps
-
8
Push Up
3
8-12 reps
-
9
Floor Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Muscle Up
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Cable Crossover
3
8-12 reps
-
6
Dip (Weighted)
3
8-12 reps
-
7
Chest Fly (Cable)
3
8-12 reps
-
8
Push Up
3
8-12 reps
-
9
Floor Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Raised Heel Squat
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Raised Heel Squat
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Raised Heel Squat
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Raised Heel Squat
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Raised Heel Squat
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Raised Heel Squat
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Raised Heel Squat
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Raised Heel Squat
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Raised Heel Squat
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Raised Heel Squat
3
8-12 reps
-
6
Calf Raise (Leg Press)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Plank
3
8-12 reps
-
3
Side Plank
3
8-12 reps
-
4
Russian Twist (Dumbbell)
3
8-12 reps
-
5
Heel Taps
3
8-12 reps
-
6
Bicycle Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Plank
3
8-12 reps
-
3
Side Plank
3
8-12 reps
-
4
Russian Twist (Dumbbell)
3
8-12 reps
-
5
Heel Taps
3
8-12 reps
-
6
Bicycle Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Plank
3
8-12 reps
-
3
Side Plank
3
8-12 reps
-
4
Russian Twist (Dumbbell)
3
8-12 reps
-
5
Heel Taps
3
8-12 reps
-
6
Bicycle Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Plank
3
8-12 reps
-
3
Side Plank
3
8-12 reps
-
4
Russian Twist (Dumbbell)
3
8-12 reps
-
5
Heel Taps
3
8-12 reps
-
6
Bicycle Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Plank
3
8-12 reps
-
3
Side Plank
3
8-12 reps
-
4
Russian Twist (Dumbbell)
3
8-12 reps
-
5
Heel Taps
3
8-12 reps
-
6
Bicycle Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Plank
3
8-12 reps
-
3
Side Plank
3
8-12 reps
-
4
Russian Twist (Dumbbell)
3
8-12 reps
-
5
Heel Taps
3
8-12 reps
-
6
Bicycle Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Plank
3
8-12 reps
-
3
Side Plank
3
8-12 reps
-
4
Russian Twist (Dumbbell)
3
8-12 reps
-
5
Heel Taps
3
8-12 reps
-
6
Bicycle Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Plank
3
8-12 reps
-
3
Side Plank
3
8-12 reps
-
4
Russian Twist (Dumbbell)
3
8-12 reps
-
5
Heel Taps
3
8-12 reps
-
6
Bicycle Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Plank
3
8-12 reps
-
3
Side Plank
3
8-12 reps
-
4
Russian Twist (Dumbbell)
3
8-12 reps
-
5
Heel Taps
3
8-12 reps
-
6
Bicycle Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
-
2
Plank
3
8-12 reps
-
3
Side Plank
3
8-12 reps
-
4
Russian Twist (Dumbbell)
3
8-12 reps
-
5
Heel Taps
3
8-12 reps
-
6
Bicycle Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Clean Deadlift
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Barbell Row
3
8-12 reps
-
7
Kettlebell Swing
3
8-12 reps
-
8
Superman
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Clean Deadlift
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Barbell Row
3
8-12 reps
-
7
Kettlebell Swing
3
8-12 reps
-
8
Superman
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Clean Deadlift
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Barbell Row
3
8-12 reps
-
7
Kettlebell Swing
3
8-12 reps
-
8
Superman
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Clean Deadlift
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Barbell Row
3
8-12 reps
-
7
Kettlebell Swing
3
8-12 reps
-
8
Superman
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Clean Deadlift
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Barbell Row
3
8-12 reps
-
7
Kettlebell Swing
3
8-12 reps
-
8
Superman
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Clean Deadlift
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Barbell Row
3
8-12 reps
-
7
Kettlebell Swing
3
8-12 reps
-
8
Superman
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Clean Deadlift
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Barbell Row
3
8-12 reps
-
7
Kettlebell Swing
3
8-12 reps
-
8
Superman
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Clean Deadlift
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Barbell Row
3
8-12 reps
-
7
Kettlebell Swing
3
8-12 reps
-
8
Superman
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Clean Deadlift
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Barbell Row
3
8-12 reps
-
7
Kettlebell Swing
3
8-12 reps
-
8
Superman
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Clean Deadlift
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Barbell Row
3
8-12 reps
-
7
Kettlebell Swing
3
8-12 reps
-
8
Superman
3
8-12 reps
-
Week 1
1 / 10 Weeks
Day 4
1
Cable Crunch
3 Sets
8-12 Reps
-
2
Plank
3 Sets
8-12 Reps
-
3
Side Plank
3 Sets
8-12 Reps
-
4
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
-
5
Heel Taps
3 Sets
8-12 Reps
-
6
Bicycle Crunch
3 Sets
8-12 Reps
-
Day 1
1
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
2
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
3
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
-
7
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
8
Farmers Walk
2 Sets
8-12 Reps
-
9
Dead Hang
2 Sets
8-12 Reps
-
10
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
11
Lateral Raise (Machine)
2 Sets
8-12 Reps
-
12
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
-
Day 2
1
Push Up (Incline)
3 Sets
8-12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
3
Muscle Up
3 Sets
8-12 Reps
-
4
Bench Press (Barbell)
3 Sets
8-12 Reps
-
5
Cable Crossover
3 Sets
8-12 Reps
-
6
Dip (Weighted)
3 Sets
8-12 Reps
-
7
Chest Fly (Cable)
3 Sets
8-12 Reps
-
8
Push Up
3 Sets
8-12 Reps
-
9
Floor Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Shrug (Barbell)
3 Sets
8-12 Reps
-
4
Clean Deadlift
3 Sets
8-12 Reps
-
5
Seated Row (Cable)
3 Sets
8-12 Reps
-
6
Barbell Row
3 Sets
8-12 Reps
-
7
Kettlebell Swing
3 Sets
8-12 Reps
-
8
Superman
3 Sets
8-12 Reps
-
Day 3
1
Leg Press
3 Sets
8-12 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
8-12 Reps
-
5
Raised Heel Squat
3 Sets
8-12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-