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Noble Gains

by Tal R.
4 athletes joined

Program Description

Gains Everywhere

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2024 04:25
  • Last Edited
    Jun 18, 2025 08:44

Summary

Unlock your potential with the Noble Gains program, a comprehensive 12-week journey designed for serious lifters. Comprising four days of targeted workouts each week, this program emphasizes upper and lower body strength with a focus on chest, biceps, shoulders, and quads. You'll engage in a variety of exercises, including barbell bench presses and weighted pull-ups, ensuring a balanced approach to muscle growth and endurance. Equip your garage gym and get ready to elevate your training—your gains await!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Chest Fly (Dumbbell)
2
6-8 reps
-
3
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
4
AD Press
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
2
6-8 reps
-
6
Incline Curl (Dumbbell)
2
6-8 reps
-
7
Overhead Extension (EZ Bar)
3
8-12 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
-
2
Sissy Squat Weighted
2
8-12 reps
-
3
Good Morning
2
6-8 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Ring Ab Rollout
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Behind The Neck Press
2
7-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
JM Press
2
8-12 reps
-
7
Overhead Tricep Extension (Cable)
2
7-10 reps
-
8
Wrist Curls
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
7-10 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Lying Cable Row
2
8-12 reps
-
5
Power Shrug
2
8-12 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Hanging Leg Raise
3
8-12 reps
-
8
Lateral Raise (Cable)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
-
2
Chest Fly (Dumbbell)
2 Sets
6-8 Reps
-
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-12 Reps
-
4
AD Press
3 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
-
7
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
-
8
Wrist Curls
3 Sets
10-20 Reps
-
Day 2
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
-
2
Sissy Squat Weighted
2 Sets
8-12 Reps
-
3
Good Morning
2 Sets
6-8 Reps
-
4
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
10-15 Reps
-
7
Ring Ab Rollout
3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
7-10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
3
Behind The Neck Press
2 Sets
7-10 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
JM Press
2 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
7-10 Reps
-
8
Wrist Curls
3 Sets
10-20 Reps
-
Day 4
1
Walking Lunge (Dumbbell)
2 Sets
7-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
3
Leg Curl
2 Sets
8-12 Reps
-
4
Lying Cable Row
2 Sets
8-12 Reps
-
5
Power Shrug
2 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
10-15 Reps
-
7
Hanging Leg Raise
3 Sets
8-12 Reps
-
8
Lateral Raise (Cable)
2 Sets
8-12 Reps
-