Program Description
5-Day per week Upper/Lower bodybuilding program designed for advanced natural lifters to pack on mass. The shoulders and arms in particular receive a lot of volume on each Upper-day. FAQ: Are supersets mandatory? -> The supersets are primarily there to save time. If a particular superset is not possible, split the individual exercises up into standard sets. Is the order of the exercises important? -> Yes and no. While it is a good idea to keep the order of the exercises for the most part, this mainly applies to compound lifts and does not necessarily apply to isolation exercises. How much rest time should there be between sets? -> Whatever feels right. Resting too long is bad, but it's better than resting too short because the program gave an arbitrary number. Is the amount of sets mandatory? -> No, especially for less advanced lifters. Feel free to reduce the amount of sets if necessary. It is recommended you train sets to failure, and 4 or even 3 sets might not always be feasible. Can exercises be switched to different ones? -> Yes, that's always possible. If you decide to switch any exercises with a similar one, make sure to adjust rep ranges. For example: Squat 4×4-8 -> Hack Squat 4×10-15 Deadlift 3×3-5 -> Snatch Deadlift 3×6-10 Should there be additional work besides the program? -> The program should be quite taxing on the body and ensures that just about every muscle group important for bodybuilding is hit regularly. However, Cardio is highly encouraged, whereever it fits into the daily schedule. Should the program be run on a bulk? -> The program works best when ran on a (perma-)bulk, while staying at a reasonable bodyfat percentage, between 12-20%, think bearmode. Can strength gains be expected? -> The program is designed for pure bodybuilding purposes. Still, heavy compounds are included, suggesting some strength gains. What to do when the 12 weeks are over? -> The program is designed to be run indefinitely. Run the program from the beginning or find another program if you didn't like this one. If you feel the need to cut, try to see how the program feels.
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 08, 2024 11:27
- Last EditedSep 04, 2024 11:33
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
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
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Chest Supported Row (Machine)
4
8-12 reps
2A
Chest Fly (Machine)
3
12-20 reps
2B
Chin-Up (Weighted)
3
4-8 reps
3A
Lateral Raise (Dumbbell)
3
12-20 reps
3B
Dumbbell Bench Pullover
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Overhead Extension (Dumbbell)
3
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Chest Supported Row (Machine)
4
8-12 reps
2A
Chest Fly (Machine)
3
12-20 reps
2B
Chin-Up (Weighted)
3
4-8 reps
3A
Lateral Raise (Dumbbell)
3
12-20 reps
3B
Dumbbell Bench Pullover
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Overhead Extension (Dumbbell)
3
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Chest Supported Row (Machine)
4
8-12 reps
2A
Chest Fly (Machine)
3
12-20 reps
2B
Chin-Up (Weighted)
3
4-8 reps
3A
Lateral Raise (Dumbbell)
3
12-20 reps
3B
Dumbbell Bench Pullover
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Overhead Extension (Dumbbell)
3
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Chest Supported Row (Machine)
4
8-12 reps
2A
Chest Fly (Machine)
3
12-20 reps
2B
Chin-Up (Weighted)
3
4-8 reps
3A
Lateral Raise (Dumbbell)
3
12-20 reps
3B
Dumbbell Bench Pullover
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Overhead Extension (Dumbbell)
3
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Chest Supported Row (Machine)
4
8-12 reps
2A
Chest Fly (Machine)
3
12-20 reps
2B
Chin-Up (Weighted)
3
4-8 reps
3A
Lateral Raise (Dumbbell)
3
12-20 reps
3B
Dumbbell Bench Pullover
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Overhead Extension (Dumbbell)
3
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Chest Supported Row (Machine)
4
8-12 reps
2A
Chest Fly (Machine)
3
12-20 reps
2B
Chin-Up (Weighted)
3
4-8 reps
3A
Lateral Raise (Dumbbell)
3
12-20 reps
3B
Dumbbell Bench Pullover
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Overhead Extension (Dumbbell)
3
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Chest Supported Row (Machine)
4
8-12 reps
2A
Chest Fly (Machine)
3
12-20 reps
2B
Chin-Up (Weighted)
3
4-8 reps
3A
Lateral Raise (Dumbbell)
3
12-20 reps
3B
Dumbbell Bench Pullover
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Overhead Extension (Dumbbell)
3
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Chest Supported Row (Machine)
4
8-12 reps
2A
Chest Fly (Machine)
3
12-20 reps
2B
Chin-Up (Weighted)
3
4-8 reps
3A
Lateral Raise (Dumbbell)
3
12-20 reps
3B
Dumbbell Bench Pullover
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Overhead Extension (Dumbbell)
3
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Chest Supported Row (Machine)
4
8-12 reps
2A
Chest Fly (Machine)
3
12-20 reps
2B
Chin-Up (Weighted)
3
4-8 reps
3A
Lateral Raise (Dumbbell)
3
12-20 reps
3B
Dumbbell Bench Pullover
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Overhead Extension (Dumbbell)
3
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Chest Supported Row (Machine)
4
8-12 reps
2A
Chest Fly (Machine)
3
12-20 reps
2B
Chin-Up (Weighted)
3
4-8 reps
3A
Lateral Raise (Dumbbell)
3
12-20 reps
3B
Dumbbell Bench Pullover
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Overhead Extension (Dumbbell)
3
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Chest Supported Row (Machine)
4
8-12 reps
2A
Chest Fly (Machine)
3
12-20 reps
2B
Chin-Up (Weighted)
3
4-8 reps
3A
Lateral Raise (Dumbbell)
3
12-20 reps
3B
Dumbbell Bench Pullover
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Overhead Extension (Dumbbell)
3
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Chest Supported Row (Machine)
4
8-12 reps
2A
Chest Fly (Machine)
3
12-20 reps
2B
Chin-Up (Weighted)
3
4-8 reps
3A
Lateral Raise (Dumbbell)
3
12-20 reps
3B
Dumbbell Bench Pullover
3
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Overhead Extension (Dumbbell)
3
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hyperextension
2
15-20 reps
4A
Leg Extension
3
10-15 reps
4B
Standing Calf Raise
3
15-25 reps
5A
Shrug (Dumbbell)
3
15-20 reps
5B
Neck Curls
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hyperextension
2
15-20 reps
4A
Leg Extension
3
10-15 reps
4B
Standing Calf Raise
3
15-25 reps
5A
Shrug (Dumbbell)
3
15-20 reps
5B
Neck Curls
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hyperextension
2
15-20 reps
4A
Leg Extension
3
10-15 reps
4B
Standing Calf Raise
3
15-25 reps
5A
Shrug (Dumbbell)
3
15-20 reps
5B
Neck Curls
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hyperextension
2
15-20 reps
4A
Leg Extension
3
10-15 reps
4B
Standing Calf Raise
3
15-25 reps
5A
Shrug (Dumbbell)
3
15-20 reps
5B
Neck Curls
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hyperextension
2
15-20 reps
4A
Leg Extension
3
10-15 reps
4B
Standing Calf Raise
3
15-25 reps
5A
Shrug (Dumbbell)
3
15-20 reps
5B
Neck Curls
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hyperextension
2
15-20 reps
4A
Leg Extension
3
10-15 reps
4B
Standing Calf Raise
3
15-25 reps
5A
Shrug (Dumbbell)
3
15-20 reps
5B
Neck Curls
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hyperextension
2
15-20 reps
4A
Leg Extension
3
10-15 reps
4B
Standing Calf Raise
3
15-25 reps
5A
Shrug (Dumbbell)
3
15-20 reps
5B
Neck Curls
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hyperextension
2
15-20 reps
4A
Leg Extension
3
10-15 reps
4B
Standing Calf Raise
3
15-25 reps
5A
Shrug (Dumbbell)
3
15-20 reps
5B
Neck Curls
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hyperextension
2
15-20 reps
4A
Leg Extension
3
10-15 reps
4B
Standing Calf Raise
3
15-25 reps
5A
Shrug (Dumbbell)
3
15-20 reps
5B
Neck Curls
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hyperextension
2
15-20 reps
4A
Leg Extension
3
10-15 reps
4B
Standing Calf Raise
3
15-25 reps
5A
Shrug (Dumbbell)
3
15-20 reps
5B
Neck Curls
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hyperextension
2
15-20 reps
4A
Leg Extension
3
10-15 reps
4B
Standing Calf Raise
3
15-25 reps
5A
Shrug (Dumbbell)
3
15-20 reps
5B
Neck Curls
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hyperextension
2
15-20 reps
4A
Leg Extension
3
10-15 reps
4B
Standing Calf Raise
3
15-25 reps
5A
Shrug (Dumbbell)
3
15-20 reps
5B
Neck Curls
3
20-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
6-10 reps
1B
T-Bar Row
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
2B
Lat Pulldown (Close Grip)
3
10-15 reps
3A
Lateral Raise (Cable)
3
12-20 reps
3B
Pullover (Machine)
3
10-15 reps
4A
Tricep Pushdown (Cable)
4
6-10 reps
4B
Incline Curl (Dumbbell)
4
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Decline Crunch (Weighted)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
6-10 reps
1B
T-Bar Row
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
2B
Lat Pulldown (Close Grip)
3
10-15 reps
3A
Lateral Raise (Cable)
3
12-20 reps
3B
Pullover (Machine)
3
10-15 reps
4A
Tricep Pushdown (Cable)
4
6-10 reps
4B
Incline Curl (Dumbbell)
4
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Decline Crunch (Weighted)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
6-10 reps
1B
T-Bar Row
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
2B
Lat Pulldown (Close Grip)
3
10-15 reps
3A
Lateral Raise (Cable)
3
12-20 reps
3B
Pullover (Machine)
3
10-15 reps
4A
Tricep Pushdown (Cable)
4
6-10 reps
4B
Incline Curl (Dumbbell)
4
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Decline Crunch (Weighted)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
6-10 reps
1B
T-Bar Row
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
2B
Lat Pulldown (Close Grip)
3
10-15 reps
3A
Lateral Raise (Cable)
3
12-20 reps
3B
Pullover (Machine)
3
10-15 reps
4A
Tricep Pushdown (Cable)
4
6-10 reps
4B
Incline Curl (Dumbbell)
4
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Decline Crunch (Weighted)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
6-10 reps
1B
T-Bar Row
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
2B
Lat Pulldown (Close Grip)
3
10-15 reps
3A
Lateral Raise (Cable)
3
12-20 reps
3B
Pullover (Machine)
3
10-15 reps
4A
Tricep Pushdown (Cable)
4
6-10 reps
4B
Incline Curl (Dumbbell)
4
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Decline Crunch (Weighted)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
6-10 reps
1B
T-Bar Row
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
2B
Lat Pulldown (Close Grip)
3
10-15 reps
3A
Lateral Raise (Cable)
3
12-20 reps
3B
Pullover (Machine)
3
10-15 reps
4A
Tricep Pushdown (Cable)
4
6-10 reps
4B
Incline Curl (Dumbbell)
4
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Decline Crunch (Weighted)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
6-10 reps
1B
T-Bar Row
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
2B
Lat Pulldown (Close Grip)
3
10-15 reps
3A
Lateral Raise (Cable)
3
12-20 reps
3B
Pullover (Machine)
3
10-15 reps
4A
Tricep Pushdown (Cable)
4
6-10 reps
4B
Incline Curl (Dumbbell)
4
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Decline Crunch (Weighted)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
6-10 reps
1B
T-Bar Row
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
2B
Lat Pulldown (Close Grip)
3
10-15 reps
3A
Lateral Raise (Cable)
3
12-20 reps
3B
Pullover (Machine)
3
10-15 reps
4A
Tricep Pushdown (Cable)
4
6-10 reps
4B
Incline Curl (Dumbbell)
4
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Decline Crunch (Weighted)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
6-10 reps
1B
T-Bar Row
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
2B
Lat Pulldown (Close Grip)
3
10-15 reps
3A
Lateral Raise (Cable)
3
12-20 reps
3B
Pullover (Machine)
3
10-15 reps
4A
Tricep Pushdown (Cable)
4
6-10 reps
4B
Incline Curl (Dumbbell)
4
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Decline Crunch (Weighted)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
6-10 reps
1B
T-Bar Row
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
2B
Lat Pulldown (Close Grip)
3
10-15 reps
3A
Lateral Raise (Cable)
3
12-20 reps
3B
Pullover (Machine)
3
10-15 reps
4A
Tricep Pushdown (Cable)
4
6-10 reps
4B
Incline Curl (Dumbbell)
4
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Decline Crunch (Weighted)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
6-10 reps
1B
T-Bar Row
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
2B
Lat Pulldown (Close Grip)
3
10-15 reps
3A
Lateral Raise (Cable)
3
12-20 reps
3B
Pullover (Machine)
3
10-15 reps
4A
Tricep Pushdown (Cable)
4
6-10 reps
4B
Incline Curl (Dumbbell)
4
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Decline Crunch (Weighted)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
4
6-10 reps
1B
T-Bar Row
4
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
2B
Lat Pulldown (Close Grip)
3
10-15 reps
3A
Lateral Raise (Cable)
3
12-20 reps
3B
Pullover (Machine)
3
10-15 reps
4A
Tricep Pushdown (Cable)
4
6-10 reps
4B
Incline Curl (Dumbbell)
4
8-12 reps
5A
Wrist Curls
3
10-15 reps
5B
Decline Crunch (Weighted)
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2A
Shrug (Barbell)
3
15-20 reps
2B
Neck Curls
3
20-25 reps
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
4
Leg Press
2
12-20 reps
5A
Lying Leg Curl
3
10-15 reps
5B
Seated Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2A
Shrug (Barbell)
3
15-20 reps
2B
Neck Curls
3
20-25 reps
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
4
Leg Press
2
12-20 reps
5A
Lying Leg Curl
3
10-15 reps
5B
Seated Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2A
Shrug (Barbell)
3
15-20 reps
2B
Neck Curls
3
20-25 reps
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
4
Leg Press
2
12-20 reps
5A
Lying Leg Curl
3
10-15 reps
5B
Seated Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2A
Shrug (Barbell)
3
15-20 reps
2B
Neck Curls
3
20-25 reps
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
4
Leg Press
2
12-20 reps
5A
Lying Leg Curl
3
10-15 reps
5B
Seated Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2A
Shrug (Barbell)
3
15-20 reps
2B
Neck Curls
3
20-25 reps
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
4
Leg Press
2
12-20 reps
5A
Lying Leg Curl
3
10-15 reps
5B
Seated Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2A
Shrug (Barbell)
3
15-20 reps
2B
Neck Curls
3
20-25 reps
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
4
Leg Press
2
12-20 reps
5A
Lying Leg Curl
3
10-15 reps
5B
Seated Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2A
Shrug (Barbell)
3
15-20 reps
2B
Neck Curls
3
20-25 reps
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
4
Leg Press
2
12-20 reps
5A
Lying Leg Curl
3
10-15 reps
5B
Seated Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2A
Shrug (Barbell)
3
15-20 reps
2B
Neck Curls
3
20-25 reps
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
4
Leg Press
2
12-20 reps
5A
Lying Leg Curl
3
10-15 reps
5B
Seated Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2A
Shrug (Barbell)
3
15-20 reps
2B
Neck Curls
3
20-25 reps
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
4
Leg Press
2
12-20 reps
5A
Lying Leg Curl
3
10-15 reps
5B
Seated Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2A
Shrug (Barbell)
3
15-20 reps
2B
Neck Curls
3
20-25 reps
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
4
Leg Press
2
12-20 reps
5A
Lying Leg Curl
3
10-15 reps
5B
Seated Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2A
Shrug (Barbell)
3
15-20 reps
2B
Neck Curls
3
20-25 reps
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
4
Leg Press
2
12-20 reps
5A
Lying Leg Curl
3
10-15 reps
5B
Seated Calf Raise
3
15-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2A
Shrug (Barbell)
3
15-20 reps
2B
Neck Curls
3
20-25 reps
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
4
Leg Press
2
12-20 reps
5A
Lying Leg Curl
3
10-15 reps
5B
Seated Calf Raise
3
15-25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Single Arm Row (Dumbbell)
4
8-12 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
2B
Hammer Curl
3
10-12 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Preacher Curl (Barbell)
3
10-15 reps
4A
Skull Crusher
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
12-20 reps
5A
Wrist Curls
3
10-15 reps
5B
Oblique Crunch
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Single Arm Row (Dumbbell)
4
8-12 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
2B
Hammer Curl
3
10-12 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Preacher Curl (Barbell)
3
10-15 reps
4A
Skull Crusher
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
12-20 reps
5A
Wrist Curls
3
10-15 reps
5B
Oblique Crunch
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Single Arm Row (Dumbbell)
4
8-12 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
2B
Hammer Curl
3
10-12 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Preacher Curl (Barbell)
3
10-15 reps
4A
Skull Crusher
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
12-20 reps
5A
Wrist Curls
3
10-15 reps
5B
Oblique Crunch
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Single Arm Row (Dumbbell)
4
8-12 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
2B
Hammer Curl
3
10-12 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Preacher Curl (Barbell)
3
10-15 reps
4A
Skull Crusher
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
12-20 reps
5A
Wrist Curls
3
10-15 reps
5B
Oblique Crunch
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Single Arm Row (Dumbbell)
4
8-12 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
2B
Hammer Curl
3
10-12 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Preacher Curl (Barbell)
3
10-15 reps
4A
Skull Crusher
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
12-20 reps
5A
Wrist Curls
3
10-15 reps
5B
Oblique Crunch
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Single Arm Row (Dumbbell)
4
8-12 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
2B
Hammer Curl
3
10-12 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Preacher Curl (Barbell)
3
10-15 reps
4A
Skull Crusher
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
12-20 reps
5A
Wrist Curls
3
10-15 reps
5B
Oblique Crunch
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Single Arm Row (Dumbbell)
4
8-12 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
2B
Hammer Curl
3
10-12 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Preacher Curl (Barbell)
3
10-15 reps
4A
Skull Crusher
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
12-20 reps
5A
Wrist Curls
3
10-15 reps
5B
Oblique Crunch
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Single Arm Row (Dumbbell)
4
8-12 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
2B
Hammer Curl
3
10-12 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Preacher Curl (Barbell)
3
10-15 reps
4A
Skull Crusher
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
12-20 reps
5A
Wrist Curls
3
10-15 reps
5B
Oblique Crunch
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Single Arm Row (Dumbbell)
4
8-12 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
2B
Hammer Curl
3
10-12 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Preacher Curl (Barbell)
3
10-15 reps
4A
Skull Crusher
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
12-20 reps
5A
Wrist Curls
3
10-15 reps
5B
Oblique Crunch
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Single Arm Row (Dumbbell)
4
8-12 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
2B
Hammer Curl
3
10-12 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Preacher Curl (Barbell)
3
10-15 reps
4A
Skull Crusher
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
12-20 reps
5A
Wrist Curls
3
10-15 reps
5B
Oblique Crunch
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Single Arm Row (Dumbbell)
4
8-12 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
2B
Hammer Curl
3
10-12 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Preacher Curl (Barbell)
3
10-15 reps
4A
Skull Crusher
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
12-20 reps
5A
Wrist Curls
3
10-15 reps
5B
Oblique Crunch
3
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Single Arm Row (Dumbbell)
4
8-12 reps
2A
Seated Shoulder Press (Dumbbell)
3
8-10 reps
2B
Hammer Curl
3
10-12 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Preacher Curl (Barbell)
3
10-15 reps
4A
Skull Crusher
3
8-12 reps
4B
Lateral Raise (Dumbbell)
3
12-20 reps
5A
Wrist Curls
3
10-15 reps
5B
Oblique Crunch
3
10-20 reps
Week 1
1 / 12 Weeks
Day 4
1
Deadlift (Barbell)3 Sets
3-5 Reps
2A
Shrug (Barbell)3 Sets
15-20 Reps
2B
Neck Curls3 Sets
20-25 Reps
3
Split Squat Front Foot Elevated (Smith Machine)3 Sets
8-12 Reps
4
Leg Press2 Sets
12-20 Reps
5A
Lying Leg Curl3 Sets
10-15 Reps
5B
Seated Calf Raise3 Sets
15-25 Reps
Day 3
1A
Seated Overhead Press (Barbell)4 Sets
6-10 Reps
1B
T-Bar Row4 Sets
8-12 Reps
2A
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
2B
Lat Pulldown (Close Grip)3 Sets
10-15 Reps
3A
Lateral Raise (Cable)3 Sets
12-20 Reps
3B
Pullover (Machine)3 Sets
10-15 Reps
4A
Tricep Pushdown (Cable)4 Sets
6-10 Reps
4B
Incline Curl (Dumbbell)4 Sets
8-12 Reps
5A
Wrist Curls3 Sets
10-15 Reps
5B
Decline Crunch (Weighted)3 Sets
10-20 Reps
Day 1
1A
Incline Bench Press (Barbell)4 Sets
6-10 Reps
1B
Chest Supported Row (Machine)4 Sets
8-12 Reps
2A
Chest Fly (Machine)3 Sets
12-20 Reps
2B
Chin-Up (Weighted)3 Sets
4-8 Reps
3A
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
3B
Dumbbell Bench Pullover3 Sets
10-15 Reps
4A
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
4B
Overhead Extension (Dumbbell)3 Sets
8-12 Reps
5A
Wrist Curls3 Sets
10-15 Reps
5B
Leg Raise (Captain's Chair)3 Sets
AMRAP
Day 2
1
Squat (Barbell)4 Sets
4-8 Reps
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
3
Hyperextension2 Sets
15-20 Reps
4A
Leg Extension3 Sets
10-15 Reps
4B
Standing Calf Raise3 Sets
15-25 Reps
5A
Shrug (Dumbbell)3 Sets
15-20 Reps
5B
Neck Curls3 Sets
20-25 Reps
Day 5
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
1B
Single Arm Row (Dumbbell)4 Sets
8-12 Reps
2A
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
2B
Hammer Curl3 Sets
10-12 Reps
3A
Dip (Bodyweight)3 Sets
AMRAP
3B
Preacher Curl (Barbell)3 Sets
10-15 Reps
4A
Skull Crusher3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
5A
Wrist Curls3 Sets
10-15 Reps
5B
Oblique Crunch3 Sets
10-20 Reps